Deadlift
Find your 1RM of deadlift

Amrap7
30 DL (Body weight or 50% of 1RM)
30 Box jumps
Max rep wallball

Rest 3min
Amrap7
Row 1000m
Max rep T2b

2 rounds:

5-10 Down Dog to Cobra video
10 Air Squat Cross Kicks video

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 5 Banded Pull-Apart, tempo 50X5 video
2) 10-20 Banded Good Morning video

RPE 3

3x: 20s ON / 40s OFF

V-up

Hammer L

Hammer R

REST

At 6PM:

3 x clean + 2 jerks

CONDITIONING

22-16-10 

Single Arm DB STOH @30/22,5kg
TTB

RPE 4

Target: split the reps for both arms 50-50, but alternate reps as wanted

Tailoring Options
DB STOH→ decrease loading

5 HPC

check LM
O: PC
B: SC

DB Snatch
Pull Up

A.
2 rds:
60s. Row / Air bike
8-12 Air squat
6-8 Ring row
4-6 Push up

Mobility:
- Lunge complex
- Shoulder pump
- Couch stretch
- Pigeon stretch

2 rds:
30s. Row / Ab
4-6 C2B
4-6 Thruster
4-6 Burpee over bar (bar facing)
4-6 KB swing

B.
For time:
12-11-10-9-8-7-6-5-4-3-2-1:
* Chest To bar
* Thruster
* Burpee over bar
* KB swing

Time cap: 30min.

Rx:
Barbell: 35/25kg
Kettlebell: 24/16kg

Masters:
Barbell: 30/25kg
Kettlebell: 16/12

Scaled:
Barbell: 25/17.5kg
Kettlebell: 12/8kg

WEIGHTLIFTING

Every 60-90sec x9

High Hang Squat Snatch + Snatch Balance + OHS

Add loading by feel, but no more than RPE 3+. Keep it light and fast!

Bend your knees when lowering the barbell to your neck.