WARM-UP



3 Rounds of:

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH



Back squats,
4 Sets of max reps back squats in :45s @ 73%
Rest 1:30 min between sets.

Front squats,

2 x 4 @ 78%
2 x 4 @ 81%
2 x 4 @ 84%

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ACCESSORY

4 x 10/10 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

4 x 1:00 min sandbag bearhug hold

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(OPTIONAL) CONDITIONING



5 Rounds, as many reps as possiible in 3:00 minutes of:
3 Power cleans 60/40kg +1*
6 Push-ups
9 Air squats
Rest 1:00 minute between rounds.

Add 1 power clean each round during the interval. Start from 3 power cleans each round.