Better Sam

Power “Elizabeth”
9:12 (thin blue band ring dips — shortened significantly.)

10 mins of double unders with 5 burpees EMOM
365.

1 mile jog warm-up

AMRAP in 5 mins:
4 power cleans 155/105
24 double unders
10 pull-ups

3+1 clean.

Every 30 seconds for 10 minutes:
3 pull-ups (black band)
Every 30 seconds for 5 minutes:
3 dips (skinny blue shortened)

4 rounds for total working time of:

Row 500m
15 Target Burpees 6″
40 Double-Unders

Rest 1:1

0:00 / 4:16 / 4:16
8:32 / 12:34 / 4:02
16:34 / 20:57 / 4:23
25:20 / 29:32 / 4:12.

28:32.

Jerk
45×3, 65×3, 85×3, 95×3, 115×2, 125xF/F/1, 125×2, 130×1/F, 135×1/F/1/F/1/F.

Jerk OTM for 10 mins: 3×115.

1 mile jog ~10 mins

AMRAP in 6 mins:
3 snatch, 103
6 over-the-bar burpees
9 C2B

Rest 4 mins

AMRAP in 6 mins:
3 snatch, 93
6 over-the-bar burpees
9 C2B

Rest 4 mins

AMRAP in 6 mins:
3 snatch, 83
6 over-the-bar burpees
9 C2B

1+6 c2b, 2+5burpees, 2+1 burpee.

Warm-up/Rehab

3 sets each:
Swiss curl x10
Heel touch from 45 plate x10 each leg
Side leg raise x15 each leg
Dead bug x20 alt arm/leg down

Oly Complex —
3 RDL
3 clean pull from below knee
3 front squat
3 HPC + PP
3 clean from below knee + jerk

33, 53

8 sets:
Clean 1.1.1
Rest 90-120
Press x3-4
Rest 90-120

Cleans — 73×3, 83×3, 93(PC)x3, 103(PC)x3, 113(PC)x3, 123(PC)x3, 133(PC)x2/F, 123(PC)x3
Press — 65×4, 70×4, 75×4, 80×4, 85×3, 90×2/F, 90×2/F, 90×2/F

3 rounds:
500m row
10 pull-ups
20 kb swings, 24kg
Rest 4 mins

0:00 / 3:50 / 3:50
7:50 / 12:30 / 4:40
16:30 / 21:20 / 4:50.

Warm-Up
3 rounds nft:
5x10s bridge up
10 v-up
20s l-tuck hold

Front Squat
95×5, 115×3, 115×3, 115×3, 115×3

EMOM for 12 mins:
Odd — 15 box jumps 12″
Even — 8 burpees, 16 double-unders