For load:
Snatch, clean or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+

– Welcome to week six of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.

5 sets:
5 bench presses
5 weighted dips

– Rest as needed between sets. Build to your heaviest set of 5 in each movement.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

For completion:
12 alternating seated dumbbell strict presses
12 strict handstand push-ups
10 alternating seated dumbbell strict presses
10 strict handstand push-ups
8 alternating seated dumbbell strict presses
8 strict handstand push-ups
6 alternating seated dumbbell strict presses
6 strict handstand push-ups
4 alternating seated dumbbell strict presses
4 strict handstand push-ups
– Rest as needed between sets.

– Use a weight for the seated dumbbell press that allows you to go unbroken on each set. Because you are alternating presses, each arm will end up doing half the reps.
– Expect the handstand push-ups to be intentionally challenging. Remember to stay tight and keep your body rigid. Rest as needed to complete the reps.
– Scale handstand push-ups to negatives (cut reps in half), pike push-ups, or push-ups.

3 sets for time:
800-meter run
– Rest 2:00 between sets.

– 13:00-19:00 (including rest).
– 800 meters in under 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
– Push faster if you can. This will be a great place to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
– Run modifications: 2,000-m C2 bike or 1,000-m row

For load:
Snatch, clean or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+

– Welcome to week five of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.

For time:
400-meter sled drag (25/45 lb)
400-meter sled push

– Plan for around 15:00 for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!

AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
50-ft handstand walk

– This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.
– Use the handstand walk to work on a high-skill gymnastics. SoIf you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.

Modifications:
– Dumbbell row: Load, reps
– Handstand walk: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries

10 rounds for time:
400-meter run
OR
500-meter row
OR
1,000-meter C2 bike
– Rest 2:00 between rounds.

– 30:00-45:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements if desired.
– Because you get a 2:00 rest after each round, try to push the pace on each interval at least 90% effort.
– Perform this workout with a partner if you would like. Partner 1 performs a round and partner 2 immediately starts their round when partner 1 finishes. Alternate rounds until you complete 10 rounds each.