Monday

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:

• Deadlifts
• Bar-facing burpees

♀ 70kg
♂ 102kg

Time cap: 10 minutes

Tuesday

Workout
Lazy Linda
10-9-8-7-6-5-4-3-2-1 reps:
Bench press at body weight
Clean at 0.75 x body weight
Strict Pull Ups

*Record weight used for each movement

Time Cap 30 mins

Wednesday

Partner Workout

5RFT
400m Run Together
Split
30 Power Snatches 42.5/30
50 Press Ups
70 Hollow Rocks

Time cap 35 mins

Weightlifting

DAY 11 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]

TECHNIQUE [15 min]
4x3 [ 2 Floor power snatch + 2 Hang squat snatch] @45%

STRENGTH [15 min]
3 x 2 [2 Floor power snatch + 2 Overhead squats] @70%
2 x 2 [1 Floor power snatch + 2 Overhead squats] @75%
*Weight based off previous weeks 2RM.

4x5 Overhead squats @90% of previous weeks 2RM.

POWER [10 min]
2x5@100% Snatch deadlift

Thursday

Strength

Back Squats
In 20 minutes, establish 3 rep max for the day

Endurance 9 min
E3MO3M for 9 min [3 sets] complete
1:00 max back squats @65% of 3RM
30 Pulse squats.

Hero Workout 18:30
Hamilton
Three rounds for time of:
• Row 1000 meters
• 50 Push-ups
• Run 1000 meters
• 50 Pull-ups

Friday

Teams of 3
AMRAP 30
12 Cal Row
10 Plate thrusters 20/15
8 Plate ground to overhead 20/15
6 Pull ups
*Athlete B can start as soon as athlete A starts pull ups.

Saturday

Endurance

20RFT
8/6 Cal Machine
4 Single DB Devil Press 22.5/15

EMOM - 5 Air Squats

Time cap 30 mins

Teams of 4
AMRAP 25
In Canon
5 GTOH 60/40
10 Burpees
20 Pulls on Rower

Score = Total Cals on Rower

Sunday

Weightlifting

DAY 12 - Cycle 2
WARM UP: 2 x Clean complex [5 min]

TECHNIQUE [15 min]
4x3 [ 2 Floor power clean + 2 Hang squat clean] @45%

STRENGTH [10 min]
1 x 2 [2 Floor power clean + 2 Front squats + 2 Split jerk] 50%
1 x 2 [2 Floor power clean + 2 Front squats + 2 Split jerk] 60%
1 x 2 [2 Floor power clean + 2 Front squats + 2 Split jerk] 70%

4x5 Front Squats @90% Clean

POWER [10 min]
2x5@100% clean deadlift

HIIT 60
0-10 minutes
2000/1600m Row

10-20 minutes
AMRAP
15 Air Squats
15 Ring Rows
15 Press Ups

20-22 minutes
Rest

22-30 minutes
50 Double Unders/ Single Unders
10 Burpees