Every 90s x 8
Tall Snatch + Hang Squat Snatch + Squat snatch
40-55% 1 RM

Every 90s x 8
Tall Clean + Hang Squat Clean + Squat Clean
40-55% 1 RM

Warm up
Bike or row
1:00 easy pace
0:30 moderate pace
0:15 fast pace
X2

Then barbell warm up
5 Deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Power cleans
EMOM x 10
1 power clean
Increasing in weight for quality

3 rounds:
10 Australian Chin up
10 KB bench press
10 +10 banded row (one hand at a time)
10 + 10 Seated Press (one hand at a time)
.
Rest 30s between the movements
Rest 60s Between the rounds

Handstand Skills
10 min of practice
- Adv: 5 mins Freestanding then 5 mins Handstand Walking
- Int: Handstand Toe Taps. Rest 30s
- Beg: Toe Taps on box or 2-3 Wall Walks. Rest 60s

45-60min HR 60-65%

30min:
2min Jog/30sec Walk
Then
15-30min
Ski/bike/row

Cool down:
15-20min Rolling/Stretching

For time:

Buy in:
I go/ You go
250m on machine + 5 burpees
until 1500m

then 3 rounds of:
50 Alt. DB Snatch 20/15kg
40 KB Swing 24/16kg
30 KB Goblet Squat 24/16kg
20 Pullups
10 Devil presses 22,5/15kg

Buy out:
🔥 200 barbell biceps curls 15/10kg
If barbell touches floor - 5 sync burpees.

4 rounds
Bulgarian Split squat
6/6 reps
- use barbell with front rack pos.

Between sets :
Standing Rear dealt raises with plate x 15 reps

READ ALL NOTES AND FOLLOW THE GUIDELINE.

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When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

Week 1 workout for narrow grip bench press:
Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.

So you're using
58.5kg (65% of 90) x 5
67.5kg x 5
76.5kg x 5 or more unbroken set.

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Take a video of the last set and put it in the google drive.

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Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

Rest 90s. to 2 min.

Single Leg RDLs: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes proximal to distal)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom