EMOM 20'
1- 12 DB bicepes hammer curle
2- 45"" Sled Push
3- 12 DB Skull Crusher
3- 12 GHD sit Up/ 14 V sit Up
4- 12 DB Squat

Front squat 5x3
Handstand hold practice

1 Split Jerk
- Keep weights moderate.
- Focus on speed & technic.

1+4
1+4
2+3
2+3
3+2
4+1
5+0
- @65-70% of 1RM
- New set every 150sec.
- NO tng

45 minutes OF:

10 min Ski/Bike/Row
5+5 Bulgarian Split Squats
10+10 Pistols
10 C2B
5 BMU

Power Snatch 4x2

2-3 min walk
1+1 min glute smash with roller
2+2 min glute strech
5 cobra to downdog

AMRAP 20 with a partner - ascending reps:
3 Deadlifts @100/70kg
3 Burpee Pull-ups
100 Meter Run
6 Deadlifts @100/70kg
6 Burpee Pull-ups
100 Meter Run
9 Deadlifts @100/70kg
9 Burpee Pull-ups
100 Meter Run
And so...

*Goal: One person works - split as desired.
- Score is total reps of DL and BPUs

Every 2 minute 4 rounds:
1 Power Clean + 2 Split Jerk (60-65%)

4min ON – 2min OFF:
2 rounds: (A-B-A-B)

A) 9 Bench Press (45-55%)
6 Box Jump

B) 9/12 cal Assault / Ski
12 (6+6) Hang Clean and Jerk (single arm)

12 min AMRAP
600m run
12 burpees
12 box jumps 60cm/50cm