A)
Power Snatch
8 x 2. Rest approx 90s.
- build to a moderate 2 if form permits.

B)
Squat Clean
8 x 2. Rest approx 90s.
- build to a moderate 2 if form permits.

C)
Romanian Deadlift
10 Minutes - 4 x 8. Rest 90s.
- build to a moderate 8

D)
Side Plank
Accumulate 4x60s/side
- Scale up with a DB Side Plank if it'll go unbroken

25 MIN PK
600M JOG
600M ROW
30S HBH
30S ABH
30+30S SIDE PLANK
20 RUSSIAN KB SWINGS

Aerobic conditioning
3 rounds
2min row
Every 30s for 2min ring row
2min row
Every 30s for 2min L-sit hold
2min row
2min lunges

6 Rounds Of:
14/11cal AB
14 GHD Sit-ups
14/4 Burpees To Target / Sandbag To Shoulder 60/40kg
1:00 Rest

• Alt. btw burpees and sandbag each round.

Scaled Version:
15/12 Row or 200m Run
15 Abmat Sit-ups
15/5 Burpees / Double DB GTOH 20/15kg

Midline

3x1 Min weighted plank
1 min rest between sets

For Time

30 Box Jumps
50 DB Snatch
70 Wall Balls

(10 min cap)
@22.5./15

3 rounds
10/8 cal bike or row
8 walking lunges
8 Cossack squats

Back rack lunges
EMOM x 10
8 reps @ 40% of 1RM backsquat

Part A
4x
-5+5 single arm DB upright row
-5+5 alt. DB bicep curl + 5 with both hands
-5+5 alt. DB seated press (3s negative)

Part B
For time:
10-1
-Double DB C&J
-Push up

Part C
Core
3-4x
-10 pike leg lift + 10-20s hold
-10 hollow rock + 10-20s hold

EMOM 21

3) 40 sec DU's
2) 10 DB push jerk e/s 22.5./15
3) 15-20 DBL KB DL 28/24kg

RPE8

3min DU practice
then 3x
6 Plank to pillar
5 DB bent over row e/s
5 DB sots press e/s

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Push press
in 20 min
find 3 RM
mark 3 of your heaviest lifts