1. Warm-up
30 Wallballs
7 Strict Pull Ups
20 Wallballs
7 Strict Pull Ups
10 Wallballs
7 Strict Pull Ups
(Primer Style)

2. Strength
High Catch Power Snatch – 6×2

3 sets of:
Single arm DB row x 8-10 reps each @ 2111
Rest 45s
Hollow holds/rocks x 60s
Rest 45s

Every 2min for 10min (5 sets)
20-22 walking lunges 32/24kg in each hand
(Remember this from 30.3.2016. Goal is to either go heavier today or take two extra steps per set)

5 rounds for quality:
10 Renegade row + Push-up
10 Barbell bicep curl

Go as heavy as form allows.

10k row for time

Notes:
– testing
– record time

5 x 3 AHAP

3 x 8 AHAP

Bench press 5 x 3

Every 6 minutes, for 30 minutes (5 sets) of:

Run, Row or ski 500 Meters
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
10 Strict Handstand Push-Ups or DB Press

Note times for each set, and add them for total working time.

Time cap: 10 min

21-15-9

• Clean
• T2B

At the end of each round: 7 burpees OTB

Weights for clean:

35+ 40+ 45+ 50+ 55+ 60+
men RX 60 kg 60 kg 50 kg 50 kg 40 kg 40 kg
women RX 40 kg 40 kg 35 kg 35 kg 25 kg 25 kg

21-15-9 for time:
- Power clean
- Mountain climbers
- Front rack lunge step

Men use 43 kg
Women use 30 kg