𝗕𝗘𝗙𝗢𝗥𝗘 𝗬𝗢𝗨 𝗦𝗧𝗔𝗥𝗧:
Complete your own personal mobility/pre-hab exercises if you have them or any specific exercises you know you need to do before training.

Prepare a barbell and plates.

𝗪𝗔𝗥𝗠 𝗨𝗣:
2 Sets with a barbell:
Muscle clean from the hip x 7 reps
Paused front squat x 7 reps
Good-morning x 7 reps
Paused back squat x 7 reps
Rest 30s
⬇
2 Sets with a barbell:
Clean pull x 5 reps
High hang power clean x 5 reps
Front squat x 5 reps
⬇
3-6 Sets:
Power clean + low hang power clean + hang power clean
Build to A1 loading.

CLEANS
A1: Every 90s x 6 Sets:
Power clean + low hang power clean + hang power clean

All 6 sets should be done between @75%1RM_PCLEAN-@80%1RM_PCLEAN

Notes: Use the warm up to build all the way up to 75-80% of your max power clean and then hit all 6 sets at the same heavy load here. Try to keep a focus on good footwork and not jumping too wide in the catch position.

METCON
💬 𝘚𝘰𝘮𝘦 𝘥𝘢𝘺𝘴 𝘐 𝘸𝘳𝘪𝘵𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘤𝘢𝘭𝘦𝘥 𝘵𝘰 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘴𝘵𝘪𝘮𝘶𝘭𝘶𝘴 𝘢𝘯𝘥 𝘰𝘵𝘩𝘦𝘳 𝘥𝘢𝘺𝘴 𝘐 𝘸𝘳𝘪𝘵𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵𝘴 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘤𝘢𝘭𝘦𝘥 𝘵𝘰 𝘮𝘦𝘦𝘵 𝘵𝘩𝘦 𝘥𝘦𝘮𝘢𝘯𝘥𝘴 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘷𝘦 𝘭𝘦𝘷𝘦𝘭, 𝘵𝘰𝘥𝘢𝘺 𝘪𝘴 𝘰𝘯𝘦 𝘰𝘧 𝘵𝘩𝘰𝘴𝘦 𝘥𝘢𝘺𝘴. 𝘊𝘩𝘰𝘰𝘴𝘦 𝘢 𝘴𝘤𝘢𝘭𝘦 𝘣𝘢𝘴𝘦𝘥 𝘰𝘧𝘧 𝘵𝘩𝘦 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘭𝘦𝘷𝘦𝘭 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘯𝘨 𝘢𝘵 𝘢𝘯𝘥 𝘵𝘩𝘦𝘯 𝘱𝘶𝘴𝘩 𝘵𝘩𝘦 𝘱𝘢𝘤𝘦 𝘢𝘴 𝘩𝘢𝘳𝘥 𝘢𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯.

(𝗘𝗟𝗜𝗧𝗘)
For time
6-5-4-3-2-1
Wall facing handstand push ups 10/5cm deficit
Power cleans 110/75kg

Time cap: 11:00
⚠️ 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘣𝘦 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘯𝘨 𝘢𝘵 𝘢𝘯 𝘦𝘭𝘪𝘵𝘦 𝘭𝘦𝘷𝘦𝘭 (𝘚𝘦𝘮𝘪-𝘧𝘪𝘯𝘢𝘭𝘴 𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦) 𝘢𝘯𝘥 𝘴𝘩𝘰𝘶𝘭𝘥 𝘯𝘰𝘵 𝘮𝘢𝘬𝘦 𝘢𝘯𝘺 𝘢𝘥𝘫𝘶𝘴𝘵𝘮𝘦𝘯𝘵𝘴 𝘵𝘰 𝘵𝘩𝘦 𝘭𝘰𝘢𝘥𝘪𝘯𝘨/𝘏𝘗𝘚𝘜 𝘴𝘵𝘢𝘯𝘥𝘢𝘳𝘥.

(𝗥𝗫)
For time
6-5-4-3-2-1
Strict handstand push ups 10/5cm deficit
Power cleans 100/67.5kg or 90/60kg

Time cap: 11:00
𝘞𝘰𝘳𝘬𝘰𝘶𝘵 𝘕𝘰𝘵𝘦𝘴: 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘴𝘩ð ���𝘶𝘥𝘭 𝘣𝘦 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘯𝘨 𝘢𝘵 𝘢𝘯 𝘙𝘟 𝘴𝘵𝘢𝘯𝘥𝘢𝘳𝘥 (𝘲𝘶𝘢𝘳𝘵𝘦𝘳 𝘧𝘪𝘯𝘢𝘭𝘴 𝘰𝘳 𝘯𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘭𝘦𝘷𝘦𝘭 𝘤𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘰𝘯)
𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘯 𝘦𝘹𝘱𝘦𝘳𝘪𝘦𝘯𝘤𝘦𝘥 𝘙𝘟 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘵𝘩𝘦𝘯 𝘢𝘵𝘵𝘦𝘮𝘱𝘵 𝘢𝘴 𝘸𝘳𝘪𝘵𝘵𝘦𝘯. 𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘰𝘯𝘭𝘺 𝘳𝘦𝘤𝘦𝘯𝘵𝘭𝘺 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴𝘦𝘥 𝘵𝘰 𝘵𝘩𝘦 𝘙𝘟 𝘥𝘪𝘷𝘪𝘴𝘪𝘰𝘯 𝘵𝘩𝘦𝘯 𝘪𝘧 𝘯𝘦𝘦𝘥𝘦𝘥 𝘳𝘦𝘥𝘶𝘤𝘦 𝘵𝘩𝘦 𝘏𝘚𝘗𝘜 𝘵𝘰 6/3𝘤𝘮.

(𝗜𝗡𝗧𝗘𝗥𝗠𝗘𝗗𝗜𝗔𝗧𝗘)
For time
6-5-4-3-2-1
Strict handstand push ups
Power cleans 80/52.5kg

Time cap: 11:00
𝘞𝘰𝘳𝘬𝘰𝘶𝘵 𝘕𝘰𝘵𝘦𝘴: 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘵𝘢𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘩𝘪𝘴 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘩𝘢𝘷𝘦 𝘴𝘰𝘮𝘦 𝘧𝘭𝘦𝘹𝘪𝘣𝘪𝘭𝘪𝘵𝘺 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘢𝘥𝘫𝘶𝘴𝘵𝘮𝘦𝘯𝘵𝘴 𝘪𝘧 𝘵𝘩𝘦 𝘴𝘵𝘢𝘯𝘥𝘢𝘳𝘥𝘴 𝘢𝘳𝘦 𝘵𝘰 𝘩𝘪𝘨𝘩, 𝘩𝘰𝘸𝘦𝘷𝘦𝘳 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘴𝘶𝘱𝘱𝘰𝘴𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘢 𝘷𝘦𝘳𝘺 𝘤𝘩𝘢𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘴𝘰 𝘪𝘧 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘭𝘪𝘧𝘵 𝘵𝘩𝘦 𝘭𝘰𝘢𝘥 𝘢𝘯𝘥 𝘱𝘦𝘳𝘧𝘳𝘰𝘮 𝘴𝘵𝘳𝘪𝘤𝘵 𝘏𝘚𝘗𝘜 𝘵𝘩𝘦𝘯 𝘥𝘰 𝘵𝘩𝘪𝘴 𝘰𝘯𝘦 𝘢𝘴 𝘸𝘳𝘪𝘵𝘵𝘦𝘯. 𝘐𝘧 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰, 𝘤𝘩𝘢𝘯𝘨𝘦 𝘵𝘰 𝘴𝘵𝘳𝘪𝘤𝘵 𝘏𝘚𝘗𝘜 𝘵𝘰 𝘬𝘪𝘱𝘱𝘪𝘯𝘨 𝘣𝘶𝘵 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘩𝘦 𝘳𝘦𝘱 𝘴𝘤𝘩𝘦𝘮𝘦 𝘵𝘰 𝘥𝘰𝘶𝘣𝘭𝘦 𝘳𝘦𝘱𝘴.

𝗟𝗢𝗪𝗘𝗥 𝗜𝗠𝗣𝗔𝗖𝗧 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗩𝗘𝗥𝗦𝗜𝗢𝗡
𝘍𝘰𝘳 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘵𝘩𝘦𝘪𝘳 𝘸𝘢𝘺 𝘣𝘢𝘤𝘬 𝘪𝘯 𝘵𝘰 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘢𝘧𝘵𝘦𝘳 𝘴𝘰𝘮𝘦 𝘵𝘪𝘮𝘦 𝘰𝘧𝘧.

Alternating EMOM x 12 Minutes
Min 1: 20 Seconds of squats cleans*
Min 2: 1 Set of HSPU

Notes: The squat cleans are done as singles using a load that feels challenging for today. The HSPU can be strict or kipping and you are aiming for a number in the 4-8 reps range, so make this is difficult as it needs to be to achieve that.

POSTERIOR STRENGTH (OPTIONAL)
C1: Every 90s x 6 Sets
Banded sumo stance deadlifts x 6-6-4-4-2-2 reps @ challenging load
𝘕𝘰𝘵𝘦𝘴: 𝘗𝘶𝘭𝘭 𝘸𝘪𝘵𝘩 𝘴𝘱𝘦𝘦𝘥 𝘵𝘰 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯, 𝘱𝘢𝘶𝘴𝘦 𝘧𝘰𝘳 1 𝘴𝘦𝘤𝘰𝘯𝘥 𝘢𝘯𝘥 𝘵𝘩𝘦𝘯 𝘭𝘰𝘸𝘦𝘳 𝘥𝘰𝘸𝘯 𝘸𝘪𝘵𝘩 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘵𝘰 𝘸𝘰𝘳𝘬 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘵𝘩𝘦 𝘱𝘶𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘣𝘢𝘯𝘥.

C3: 3 Super-Sets of:
Nordic extensions x 10-15 reps
+
Reverse hypers x 20 reps
OR
Banded Hamstring curls x 30 reps
Rest 60s between sets

EMOM FITNESS (OPTIONAL)
Every 2:00 x 6 Sets:
15m Sandbag bearhug carry
12 Dual DB box step overs to 50cm
Max calories Echo bike in remaining time

-No rest between sets, 12 minutes continous work-

Elite: 90/70kg bag + 25/18kg DBs
RX: 70/45kg bag + 22.5/15kg DBs
Int: 70/45kg bag x 10m + 22.5/15kg DBs x 8 reps

𝘕𝘰𝘵𝘦𝘴: 𝘔𝘰𝘷𝘦 𝘩𝘢𝘳𝘥 𝘧𝘰𝘳 12 𝘮𝘪𝘯𝘶𝘵𝘦𝘴, 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘢 𝘴𝘰𝘭𝘪𝘥 𝘰𝘶𝘵𝘱𝘶𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘣𝘪𝘬𝘦 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘵𝘩𝘳𝘰𝘶𝘨𝘩.

CORE STRENGTH
3-4 Sets of:
15 Overhead sit-ups
20 Russian twists in hollow position
2 Turkish get ups per side

-Rest as needed between sets-

ENGINE SESSION (OPTIONAL)
𝘐𝘵 𝘪𝘴 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘦𝘯𝘨𝘪𝘯𝘦 𝘸𝘰𝘳𝘬 𝘪𝘴 𝘥𝘰𝘯𝘦 𝘪𝘯 𝘢 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘰𝘵𝘩𝘦𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘳𝘦𝘴𝘵 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴.

BIKERG LONG

Warm up:
5 Minutes easy pace bike

-Rest 2-4 minutes-

4-5 Sets
2 minutes @ moderate pace
2 minutes @ faster pace
2 minutes @ fastest pace
-2 min easy spin between each set @ damper 2-3

𝘕𝘰𝘵𝘦𝘴: 𝘞𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘯 𝘴𝘰𝘮𝘦 𝘵𝘩𝘳𝘦𝘴𝘩𝘰𝘭𝘥 𝘱𝘢𝘤𝘦 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘩𝘦𝘳𝘦. 𝘛𝘩𝘦 𝘮𝘰𝘥𝘦𝘳𝘢𝘵𝘦 𝘦𝘧𝘧𝘰𝘳𝘵 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘢 𝘱𝘢𝘤𝘦 𝘺𝘰𝘶 𝘸𝘰𝘶𝘭𝘥 𝘶𝘴𝘦 𝘧𝘰𝘳 𝘢 𝘭𝘰𝘯𝘨 40-60 𝘮𝘪𝘯𝘶𝘵𝘦 𝘳𝘪𝘥𝘦 (𝘯𝘰𝘵 𝘷𝘦𝘳𝘺 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘪𝘯𝘨 𝘧𝘰𝘳 𝘫𝘶𝘴𝘵 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴) 𝘵𝘩𝘦𝘯 𝘢 𝘥𝘦𝘤𝘦𝘯𝘵 𝘱𝘢𝘤𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴, 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘣𝘦 𝘵𝘰𝘶𝘨𝘩 𝘵𝘰 𝘩𝘰𝘭𝘥 𝘧𝘰𝘳 𝘢𝘳𝘰𝘶𝘯𝘥 20 𝘮𝘪𝘯𝘶𝘵𝘦𝘴. 𝘍𝘪𝘯𝘢𝘭𝘭𝘺 𝘢𝘯𝘰𝘵𝘩𝘦𝘳 𝘱𝘢𝘤𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘵𝘰 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘤𝘩𝘢𝘭𝘭𝘦𝘯𝘨𝘦𝘴 𝘺𝘰𝘶 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘧𝘪𝘯𝘢𝘭 2 𝘮𝘪𝘯𝘶𝘵𝘦𝘴.

𝘜𝘴𝘦 𝘳𝘰𝘶𝘯𝘥 1 𝘵𝘰 𝘴𝘦𝘵 𝘵𝘢𝘳𝘨𝘦𝘵 𝘱𝘢𝘤𝘦𝘴 𝘢𝘯𝘥 𝘵𝘩𝘦𝘯 𝘸𝘰𝘳𝘬 𝘺𝘰𝘶𝘳 𝘢𝘴𝘴 𝘰𝘧𝘧 𝘵𝘰 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘧𝘰𝘭𝘭𝘰𝘸𝘪𝘯𝘨 𝘴𝘦𝘵𝘴.