500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

---

2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

---

7x every 90s.
hang power clean
+
hang clean
+
push jerk
@ 85-90%

5 rounds for time:
15 Box Jumps 60/50cm
150m Skillmill Run
15 Pull-ups
150m Skillmill Run

EMOM 12
1) 30s. assault bike + 5-10 HSPU
2) 10-12 ghd sit ups

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Back squat
1x10 @ 65%
2x 5 @ 75-80%
2x 3 @ 80-90%

Narrow Grip OHS

4 x 3

Snatch High Pull + Power Snatch + Snatch Pull + Squat Snatch

5 x ( 1+1+1+1 ) 65 - 75%

Snatch

2 x 1 x 80%
2 x 1 x 90%

2x3 @50-55%
2x3 @+1-5kg

2-3 rounds:

10 GHD hip extension
5-10 push up
20cal machine

Laji 4: #onemoreround

Warm-up:

3 rounds:
· 30s cardio (run, row…)
· 30s inchworm + pushup
· 30s cardio (run, row…)
· 30s air squat with 2s pause at bottom

Practice:

1 round of Newton Beep Test:

Find a variation of the movements that allows you to complete the practice round in max 45s.

To scale the workout, reduce the number of repetitions in each movement by as many as you need to be able to complete a full round in under 45 seconds when fresh.

You should be able to complete between 5 and 15 rounds of the workout.

Newton Beep Test

EMOM for as long as possible

· 8 burpee
· 6 2-liter thrusters
· 4 pushups

For Time:

14-10-6-2 reps of:
handstand push ups
16-12-8-4 reps of:
burpee box jump over

3 sets of 4 @ 95 - 100%

** Set Bar to knee High