10 Power Snatches (50/35)
20 Box Jump Overs
30 Wallballs (20/14)

Warm up(0:00-10:00)
1:00 min casual jing jangs
10 warrior squats
then

5 air squats
10 knuckle drags

5 air squats
10 active samson

5 air squats
10 active spiderman

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Pigeon-1:00 min per

Skills/Teach(15:00-25:00)
Burpees-
Chest touch floor
Prep:
4 active spiderman
4 frog jumps
2 push ups
2 burpees

Abmat sit up
Full range of motion
Hands touch by ears and toes for rep

Air squat-
Chest up
Full range of motion

Run through(25:00-30:00)
2 burpees
3 sit ups
4 air squats

Metcon(20)
“Stocking Stuffer”

4 Rounds:

15 Burpees

20 Sit-ups

25 Air Squats

Opt(12)
5x5 ghdsu
5x5 back extension
3x6 db strict press w/tri kb
5x100m shuttle run-rest=work

Finisher
15 big arm circles forward
15 big arm circles backwards
30 sec side plank per
60 rtw
1 min quad stretch per

Sumo deadlift 5 RM, then 3x5 rep @ 90%

• 3 Round of:
Toes to Bar 15 reps
GHD Hip Exstensions 20 reps

Strength: 20 mins to perform
1A: pull up programme (add one rep into first collum)
1B: reaming time
3rm Deadlift - Athlete
5rm Deadlift- intermediate
5x10 Deadlift - beginner

Wod: 6RFT
50 DUs
10 STOH@60/40

Wod: this should be a fast paced Wod, try to go unbroken each round and Remember to relax your shoulders on the DUs or you will pay for it in the STOH.

A.) Deadlift
6-5-4-5-6 V2 all sets
Every 3 minutes

B.) 5 rds for time
5 DB hang power cleans right side
5 DB front squats right side
5 DB STOH right side

5 DB hang power cleans left side
5 DB front squats left side
5 DB STOH left side

L1: 20/15kg
L2: 25/17,5kg

TC:8 min

Rest 2 min

50 Kipping HSPU
50m HS walk

TC: 7 min

Optional Accessory

GYMNASTIC CONDITIONING
2-4 rounds, rest as needed between
1) 10 Plate Sit-Up (feet anchored)
2) 20-30sec GHD Hip Extension Hold
RPE 3-4

• 8-8-8 of:
BB Back Squats
85-95% of today 8 @ 8 RPE 8-8-8 reps

• 8-8-8 of:
BB Back Squats (0:03 pause)
8 @ 8 RPE
55% 1RM 8 reps
60% 1RM 8 reps
65% 1RM 8 reps
Pause @ bottom position

• 5-5-5-5-5 of:
BB Jerk
90-95% Heavy 5-5-5-5-5 reps
Riscaldati progressivamente e poi fai 5 sets con il 90-95% del carico usato per la quintupla pesante
(Heavy) della settimana scorsa.