21-18-15-12-9-6-3 reps for time of:

• Triple-unders
• Bike (calories)

Scale to double-unders if needed.

Workout

3 rounds of

Max rep floor press (score is weight*reps)
into
2 lengths of towel farmers carry (blue coths wrapped around KB handles) or sandbag farmers walk

                            **Be aware for Clare**

DL, Build up to heavy 5rep of today
+
For time:
10-8-6-4-2
Power clean 80/52,5kg
20m Farmercarry AHAP between each set

• Row/Bike/Run: 3min.

• 1 rnd:
  60s. Squat + twist
  60s. Up/Down dog
  60s. Scale w/ stretch
  60s. Shoulder rotations w/ stick

• 1 rnd:
  10 Snatch grip Deadlift
  10 Muscle snatch
  10 OHS
  10 Press behind neck

• 2x 3-5 Snatch drops

• 2x 3-position snatch

• 2x 3 Snatch w/ Pause (Knee Level)

EMOM 21

1) 8 box jump over
2) 8 t2b
3) 8 HSPU

• UB sets
• box jump over so that you bounce back to the box, no standing around or stepping down. ;)

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

---

5x6 @ 77.5% of 1RM
2-3m rest b/w

3 rounds of

8x 20s on 10s. off
rest 4 min

Build to heavy:
Every 2 minutes x5 (10minutes):
3 reps of Curtis P's

1 rep of Curtis P:
Power Clean
2 Alt. Front Rack Lunge Steps
Push Press

Tempaus

Wendler program
Deadlift
5 rep @75% of it (90% of 1rm)
3 rep @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Goal on last set is something like 4-8 reps but no more reps than 12 on last set. Even if you can,
lets go some heavier weights in future so there is something more to come!
NO MORE THAN 10 REPS ON LAST SET EVEN IF YOU CAN. GOAL IS 4-8 REPS.