Row/ ski 500m
2x
15 good mornings
7 ring row
10 KBS

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8 rounds

45 second weighted
side plank
straight in to
Single leg DB deadlifts 5R+5L ->10 hip thrust

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• rest 1 min b/ rounds
• go for as heavy as form allows, RPE 8.5

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

The % are calculated from 90% of your 1RM!
5+ means AMRAP!

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

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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