W6-

Thursday- Cl&J Complex + Drop Sets repeatability + SL CP + OH Stability

A. Clean Pull + Power Clean + 2 Front Squats + Split Jerk + BnK Split Jerk, tough complex in 12 min

- 245

B. Squat Clean & Jerk, 1/30 sec w/ 90-100% of A for 7 min

- 245 x 4 , had to drop to 225 for the last 10

C. Front Rack Reverse Lunge off 45 & 25# plates, 4 x 10/leg, rest 60 sec

- 95#

D1. Jerk Grip Yoke Carries, 4 x 20m as heavy as possible, rest as needed

-240# (15, 5, 2&1/2 on each)

D2. Single Arm Farmer’s Carry, 4 x 40m as heavy as possible, rest as needed

- 90 on the handle x 2, 110 on the handle x 2

Friday- Triphasic Pressing + Push/Pull Density + Threshold Bike + Double Unders

A. Push Press @ 80X2, 4 x 5, rest 2 min

B1. Kipping HSPU’s @ 6” Deficit, 4 x 5-7 reps, rest 60 sec

B2. L-sit Rope Climbs from seated all the way back down to seated, 4 x 1, rest 60-90 sec

+

Bike 4 min @ 302W

Rest 3 min

Bike 3 min @ 302W

Rest 2 min

Bike 2 min @ 302W, rest 1 min x 3

+

6 sets, 30 sec Double Unders, 30 sec rest

Saturday- Barbell Cycling Skill + Mixed Aerobic Work

A. Power Snatch, 4 x 10 TnG, start @ 95# and build off feel but keep it smooth and consistent as far as cycle time for the 10, rest 2 min
- 95, 105, 115, 125

B. Hang Squat Clean, 3 x 7 reps, start @ 135# and build off feel, same as above, rest 2 min
- 135, 165, 185

+

3 sets @ high consistent effort, goal is same pace every round

Row 400m @ 2:00/500m - 3:54, 3:50, 3:50

20 Wallball, 20#

12 Toes to Bar

16 Alt DB Snatch, 55#

12 Ring Dips

Rest 4 min b/w sets

Sunday

rest

Monday- Snatch w/ Stability + Snatch Consistency + Snatch Pulls + FSq/TripPress + EMOM

A. Snatch + Snatch Balance, tough complex in 12 min **2 sec pause in bottom of each catch
-205

B. Squat Snatch, 2 TnG/min for 10 min @ 60-70% of A
-145

C. Halting Snatch Pull, 3 x 3 @ 90% of 1RM, rest 2 min **pause 3 sec @ knee cap then go into pull, use straps
- 225

D1. Front Squat @ 13X1, 4 x 5 reps, rest 60 sec
- 275

D2. 6” Deficit HSPU, 4 x 1.1.1.1.1 eccentric only, rest 90 sec **kip up, lower down as slow as possible, fall and kip back up for next rep
- 3-5 seconds on each

+

12 min EMOM - complete

1st- 5 Thrusters, 165#

2nd- 5 Muscle Ups

3rd- 5 Box Jumps, 30” step down

Tuesday- Row/Bike Threshold + Tester

Row @ 2k pace or Bike @ 6 min pace, mix off feel **do more biking than rowing

6 sets:

6 x 30 sec on, 30 sec off

Rest 90 sec b/w sets

Rest 2 min after last one

+

For time:

18-15-12-9-6-3

Wallball, 20#

Burpees