EMOM 10
1) 10 m axl bar b.rack Lunges @ 39/29kg
2) 8 Strict T2B

rest 4 min

EMOM 10
1) 10 cal row
2) 8-10 deficit push up

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• t2b can be on a low bar
• def push up use 25kg plates, chest to ground

4 rnds off:
5 DB Strict press
8m HS walk
2 min rest
-RPE 9
- DB weight as heavy as form allows
- hs walk can be: side walk on the wall(but to wall), HS walk attempts for 1 min, shorter distance

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Back Squat

4x7 80% of 1RM
2-3m rest b/w

500m slow row then
2 rounds 5 reps each
- front squat
- shoulder press
- high hang muscle clean
- Jerk dip + drive
- high hang power Clean
- push jerk
- 5 tng power clean & push jerk

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5x Every 2min
5 rep Hurdles hops

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4x every 90s.
3x Push Jerk in Split 45/30kg

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8x Every 2 min
Clean pull + Power clean + Jerk
1+1+1
start at 70%
built to 85%

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9 x 30s on 30s. off

max cal assault bike

Deload week

Accessory
4 rounds 30s work / 30s rest
1. Push-up
2. Jumping lunges (alt.)

Reverse Crunch + Deadbug: 4 x 8-10 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Deload week

A) 3 rounds for quality
15 hip thrust
20 back rack reverse lunge (alt.)
15 double KB/DB deadlift
10/side weighted step-up

B) Lower body foam rolling / stretching

3rounds

10 ring row
15 banded pull apart
15 banded bicep curl

10 rounds:

7 C2B
3 Devils press (2x22.5/15kg)
25 DU's

(Time cap: 20min.)