A,
In 16 mins find the heaviest weight of the complex of :
1 squat Clean
2 hang squat Clean
3 Front squat

B,
Tabata Barbell Hell
AMRAP in 19 mins
Tabata Deadlift@80kg/50kg
Tabata Hang Power Clean@60/40kg
Tabata Front squat @45/30kg
Tabata Push Press@35/25kg

1 min rest between Tabatas

Strict Handstand Push Ups

5-9 : 4-3-3-3-2
10-14 : 9-8-7-7-6
15-19 : 12-10-8-8-6
20-24 : 18-15-12-10-6

Bench Press

2 x 4 x 80%
3 x 3 x 85%
2 x 2 x 90%

8 x 2 min ON/OFF

A.
15/12 Cal Row
6 Burpee Over Rower
- in the remaining time max cal Row

B.
12/8 Cal Echo bike
6 x 10m Shuttle Run
- in the remaining time max cal Echo bike

C.
12/8 Cal SkiErg
8 Bench Dips
- in the remaining time max cal Ski

D.
18/15 Cal BikeErg
8 Jumping Squats
- in the remaining time max cal BikeErg

Bench Press

3-3-3-3-3

Warm up to a challenging weigh and maintain that weight for all 5 sets. Sets every 2:30min
then
8 Rounds

30 sec Hollow rocks
30 sec Rest

Day off

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

---

Back Squat

5x7 @65% of 1rm
with running clock do a work set at 000,300,600,900,1200

Day off

LOAD

2-3 rounds, 60-sec rest between rounds.

• Lying face-down overhead lifts with wooden dowel – Maintaining trunk control/tension, not allowing back or upper body to arch off the ground. Small weight can be added to dowel if possible – 15 reps, 3 sec hold at top.

• Kneeling, bottom-up KB press – Focussing on trunk control, avoiding arching in back. Squeeze gluts to keep hips in extension throughout movement. Perform for available range (only work within range where possible to perform without compensation). Can use DB if desired, holding plate end – 12 reps.

ACTIVATION

2-3 rounds, 30-sec rest between rounds

• Trunk opener with foam roller – Follow breath during movement. Out breath performing crunch bringing elbows together, in breath elbows opening feeling thoracic spine opening – 7 reps.

• Plank into side plank reach – Focus on trunk control, keeping active throughout movement – 7 reps each side.