Minutes 0-8 2x :45 machine of choice 5/5 cossack squats 8/8 single DB push press 5/5 renegade rows 8/8 single DB single leg RDL

Snatch Primer

Minutes 9-13 With an emptry barbell: 5 snatch grip RDL 5 high hang muscle snatch 5 barbell good mornings 5 snatch grip behind the neck shoulder press 5 overhead squats 5 sotts press (press in snatch) rest 1:00 3 dip and jump 3 hang muscle snatch 3 tall snatch 3 drop snatch 3 tempo snatch deadlift 3 full snatch

Snatch Pull + Snatch

10 x 2

Minutes 33-45 EMOMx 12 minutes 1) 15/12 cal echo bike 2) 7 chest to bar pull-ups Notes: intent of this to to work on C2B and build volume while the HR is elevated. bike should take 40-50 seconds to complete and the C2B should be a manageable unbroken set across all 6 rounds.

Russian Twist

4 x 20

Minutes 61-79 1) 60 double unders 2) 10 burpees to target 3) 10 overhead squats 115/95# Notes: dubs and burpees should take no more than 50 seconds and overhead squats should be a manageable unbroken set.

Single Leg RDL

4 x 8

Minutes 0-8 2x 1:00 machine of choice 12 burpee DB deadlifts 8/8 single DB shoulder press 10 DB goblet squats 10/10 DB external rotation

Clean & Jerk Primer

Minutes 9-13 With an emptry barbell: 5 RDL 5 high hang muscle clean 5 front squats 5 barbell good mornings 5 clean grip behind the neck shoulder press 5 thrusters rest 1:00 3 dip and jump 3 hang muscle clean 3 tall clean 3 tall jerk 3 tempo clean pulls 3 clean and jerk

1 Power Clean + 1 Power Jerk + 1 Clean + 1 Split Jerk

5 x 4

Minutes 37-49 EMOM x 12 minutes 1) 16/13 cal row 2) 4 strict HSPU + 10 kipping HSPU Notes: intent of this to to work on hspu and build volume while the HR is elevated. row should take 40-50 seconds to complete and the hspu should be a manageable unbroken set across all 6 rounds. change reps to where you're completing double the amount of kipping + 2 more reps this week than strict but keeping the whole set unbroken.

DB Bicep Curls

4 x 10

Minutes 61-76 3:00 on / 1:00 off x 4 rounds 400m run max power cleans in time remaining round 1: 135/95# round 2: 155/105# round 3: 185/115# round 4: 205/135# Notes: goal is to have around a minute to complete as many power cleans as possible. These should be quick singles for every round.

DB Bench Press

4 x 15

Minutes 0-8 2x 1:00 machine of choice 8/8 bodyweight Bulgarian split squats 10 band shoulder pass throughs 15 pushups 10 barbell good mornings (empty bar)

Barbell Lunge

6, 5, 4, 3, 3

Minutes 34-46 EMOM x 12 minutes 1) 13/11 cal ski 2) 6 bar muscle ups Notes: intent of this to to work on BMU and build volume while the HR is elevated. ski should take 40-50 seconds to complete and the BMU should be a manageable unbroken set across all 6 rounds. Should be the same number of BMU from last week but can adjust up or down so we can get the desired stimulus of a tough but doable set for all 6 rounds

Tricep Pushdown

4 x 10

Minutes 60-75 2:00 on / 1:00 off x 5 rounds 20 GHD situps max wall walks in time remaining Notes: should have around a minute for the wall walks. try to aim for 5+ each round but stay consistent across rounds

DB Lateral Raise

4 x 10

Zone 2

1 x 55:00

Minutes 0-8 2x :45 machine of choice 10 band shoulder pass throughs 5/5 cossack squats 15 scap pushups :30 overhead squat hold with PVC (elevate heels if needed)

Snatch Primer

Minutes 9-13 With an emptry barbell: 5 snatch grip RDL 5 high hang muscle snatch 5 barbell good mornings 5 snatch grip behind the neck shoulder press 5 overhead squats 5 sotts press (press in snatch) rest 1:00 3 dip and jump 3 hang muscle snatch 3 tall snatch 3 drop snatch 3 tempo snatch deadlift 3 full snatch

Snatch Complex #8

5 x 3

Minutes 37-49 EMOM x 12 minutes 1) 16/13 cal c2 bike 2) 35' Handstand walk Notes: intent of this to to work on HSW and build volume while the HR is elevated. bike should take 40-50 seconds to complete and the HSW should be a manageable unbroken distance across all 6 rounds. add 5 feet to the HSW from last week or keep it the same distance and work on efficiency and speed

Toes to Bar

4 x 10

Minutes 61-79 EMOM x 18 minutes 1) 18 thrusters 45/35# 2) 10 burpee box jump over 24/20" 3) 6 power snatch 135/95# Notes: thrusters should be an unbroken set throughout.if you can't use 2 barbells do 18 wall balls instead of the thrusters. BBJO should take no more than 50 seconds and power snatches should be a smooth unbroken set for all 6 rounds

Glute-Ham Raise

4 x 12

Minutes 0-8 2x :45 machine of choice 8/8 single arm bent over DB row 10 DB goblet squats 15 pushups 5/5 single DB thrusters

Clean & Jerk Primer

Minutes 9-13 With an emptry barbell: 5 RDL 5 high hang muscle clean 5 front squats 5 barbell good mornings 5 clean grip behind the neck shoulder press 5 thrusters rest 1:00 3 dip and jump 3 hang muscle clean 3 tall clean 3 tall jerk 3 tempo clean pulls 3 clean and jerk

1 Clean Pull + 1 Hang Clean + 1 Split jerk

5 x 3

Minutes 37-49 EMOM x 12 minutes 1) 15/12 cal echo bike 2) 5 ring muscle ups Notes: intent of this to to work on rmu and build volume while the HR is elevated. bike should take 40-50 seconds to complete and the rmu should be a manageable unbroken set across all 6 rounds. If you used an echo bike instead of a c2 bike last week this will be the same workout but can adjust reps if needed. focus on an efficiency in the RMU.

Bench Dips

4 x 20

Minutes 63-78 2:30 on / 2:30 off x 5 rounds 2 legless rope climbs 80 double unders Max squat snatch 135/95# in time remaining Notes: LLRC should be quick reps back to back, can do one legless and 1 regular to keep moving through the intervas. limiting factor for the squat snatches should be your lunges and not the weight. should have around 1 minute to do quick singles on the snatches. goal is 6+ per round

1-Arm DB Row

4 x 10