General Warm-up (Scap Prep)

Optional - Cardio of Choice x 3-5 minutes + 2 Rounds Scapular Pull-ups x 10 Yoga Pushup x 5 Kettlebell or Bodyweight Windmill x 5/side Goblet Squat x 10

Snatch Prep #2

3 Sets Snatch Pull + Snatch + Overhead Squat + Snatch Pull + Hang Snatch + Overhead Squat @30-40-50% Rest as needed

Pressing Snatch Balance

5 x 5

Deficit Segment Snatch Grip Deadlift

5 x 3

12-15min AMRAP 2-8 Strict Supinated Pull-ups 12 DB Goblet Lunges 18 Alt. DB Clean & Jerks - Quality Focus - All movements must be unbroken, choose reps - Choose DB Load.

Warm-up Squat/Pull

 2 Sets  200m Run  20 Air Squats  200m Run  20 Hanging Knee Tucks  200m Run  20sec Side Plank Right  20sec Side Plank Right  rest 90sec between sets

Back Squat (HYPR)

5 x 8

3 Sets 10,8,6 Reps Close Grip Bench Press (build each set) rest 30sec 10-12 Single Arm DB Row R rest 30sec 10-12 Single Arm DB Row L rest 30sec 20-30sec Bar Dip Support Hold 2min Rest - In Score write CGBP weight

3 Rounds 12-15 Dual KB Swings 12-15 V-Ups 15/12 Cal. Row 60sec Rest 12-15 Dual KB Front Squats 15m Dual KB Rack Carry 12/9 Cal. Assault Bike 90sec Rest -Increase pace each round -Finish 8/10 on last round -All Movements must be unbroken -V-Ups (Quarterfinals Standart) -Build in weight each round

Choose one Modality for next 3 Weeks: Row/Bike/Ski 4 Rounds Start an interval every 6 minutes Option 1) Row: 750-1250m. Option 2) Assault bike: 40-75 cals Option 3) Bike erg: 1500-2500m Option 4) Ski-erg: 750-1250m. Option 5) Run: 600-800m - Looking to finish each interval in 3:45-4:00. Pick an appropriate distance - Looking for consistent paces (or a slight increase) across all sets - Last set finishing at an 8/10 max C. Optional Bodybuilding EMOM x 9-12mins 1': 12 DB Arnold Press 2': 12 Banded Pendlay Row 3': 30sec Arch Hold EMOM x 9-12mins 1': 12 Crush Grip Curl 2': 12 DB Overhead Triceps Ext. 3': 10-12 Tuck Up + V Up Complexes

Core 💎 : Strict Toes-to-Bar- Accumulate 15-20 reps w/ controlled lowering in as few sets as possible Bent Arm Strength 💪🏻: Supinated Grip Pull-up - Accumulate 15-20 reps w/ controlled lowering in as few sets as possible Straight Arm Strength 🙌🏻: Hollow Body Wall Walk + :10sec Wall Facing HS Hold - Accumulate 6-8 reps

EMOM x 9-12mins 1': 12 DB Arnold Press 2': 12 Banded Pendlay Row 3': 30sec Arch Hold EMOM x 9-12mins 1': 12 Crush Grip Curl 2': 12 DB Overhead Triceps Ext. 3': 10-12 Tuck Up + V Up Complexes -כל תנועה נעשית עם שליטה -לחפש חיבור לשריר, תרגישו שהוא עובד -לסיים ב2-3 חזרות ברזרבה

Squat + Push #1

Optional - Cardio of Choice x 3-5 minutes + 2 Rounds Knee Over Toe Split Squat x 5/side *Elevate the foot or use assistance to achieve the best position possible. Knee in line with toes, heel flat, upright torso. Squat Thoracic Rotations x 3/side *Elevate the heels to achieve a more comfortable position if necessary. Sit deep during the entire movement. Jump Squat x 5 *Jump high and get that core body temperature up!  Single Arm KB Z-Press 5/Side @2112 tempo

Front Squat (HYPR)

3 x 5

3-4 Sets 2 Paused Push Press + 1 Push Press + 2 Paused Power Jerk + 1 Power Jerk (For pause reps, pause 2sec in the dip, 2sec Overhead) Rest as needed -Build -2-3 Reps in Reserve on Last set -Focus on vertical torso position

6min AMRAP 4 Hang Power Cleans 42/30kg 6 Bar Facing Burpees 8 Sit-Ups 3min Rest 6min AMRAP 4 Hang Power Cleans 6 Bar Facing Burpees 8 Sit-Ups 3min Rest 6min AMRAP Cal. Row

Hot Start Hinge

 2 Sets  250/200m Row  20 Russian KB Swings  250/200m Row  20 Walking Lunges  rest 90sec between sets

Barbell Skill Clean

Every 1:00 for 4:00 @20/15kg 1 Clean High Pull + 1 High Hang Muscle Clean + 1 Clean High Pull + 1 Hang Power Clean into Every 1:00 for 3:00 @20/15kg 1 Parallel Power Clean + 1 Front Squat + 1 Push Press + 1 Jerk Balance into Every 1:00 for 3:00 @20/15kg 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

Dip Power Clean 8-10 Sets x 3 Reps -10min Timecap - Build - 2-3 RIR - Land in Half Squat Position (No Starfish Power Cleans)

Deficit Segment Clean Grip Deadlift

5 x 3

3-4 Sets 4-8 Strict Handstand Push-ups @3112 Tempo 1:30 Rest b/t Sets -1sec up, 2sec hold, 3sec down, 1sec pause -Use deficit if easy - 4-8 Negatives if hard + 8-10 Sets 1 BMU Mount Drill + Hips to Bar Rest as needed -Jump into Hollow -Wait until feet are in front of the bar -Open up into big but tight Arch + 3-4 Sets 3-5 Bar Muscle-ups with Towel between feet 60-90sec Rest -If hard, do Jumping BMU with slow negative

2-3 Sets 10-12/Side Staggered Stance Barbell Good Morning 3011 Tempo 30sec Rest 10-12/Side Single Arm DB Incline Bench Press 2112 Tempo 30sec Rest 30-45sec GHD Hollow Hold 90sec Rest

Optional - Cardio of choice x 3-5 minutes + 2-3 Rounds 1. Half Kneeling Weight Shift x 8/side *Knee in line toes. Vertical torso facing straight forward. 2. Shoulder Extension Bridge x 5 reps *Keep spine straight. 2-3 second lower, 5 sec hold in end position. 3. Barbell Muscle Clean x 8 Reps *Fast elbows

Box Assisted Butterfly Practice - 3 sets x 6-8 reps https://www.youtube.com/watch?v=iS_oo7MCsBc + 2 Rounds 10/8cal. Assault Bike 7 DB HPC+STOH 5 C2B Pull-ups 3 Strict HSPU 7 DB HPC+STOH 5 Pull-ups 3 Kipping HSPU 90sec Rest -First round light, 2nd round at workout weight

🔴 RX For time: 21 DB Hang power clean + STOH @2 x 22.5/15kg 15 Chest to bar pull ups 9 Wall Facing Strict HSPU Rest 1 minute 30 DB STOH @ 2 x 22.5/15kg 21 Pull ups 15 HSPU -STOH can be Push Press or Push Jerk - 🔵Scaled For time: 21 DB Hang power clean + STOH @2 x 17.5/12.5kg 15 Pull-ups 9 Kipping Handstand Push-ups Rest 1 minute 30 DB STOH @2 x 17.5/12.5kg 21 Banded Pull ups 15 Hand Release Push-ups -STOH can be Push Press or Push Jerk --- 🏔️"Matterhorn" - The Matterhorn is known for its distinctive, sharp peak. Despite its not being the tallest mountain, it's regarded as one of the world's most dangerous climbs due to its steep faces and the high risk of rockfall.

Choose One Optional Part from Tuesday that you didn’t do.