Superset x 3 rounds
Half Kneeling High Low Band Chops x 8 each
Rest 60s.
Rower Seesaw Plank x 6-8 3s in 3s out
Rest 60s
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

2 sets : 12+12 Paused hamstring Curl ( 3 sec )
2 sets : 10 Romanian Deadlift 40%
2 sets : 8 GHD Glute hamstring raises

A,
EMOM 10 Mins ( try to add weight each min, start around 50% of 1rm Cl&jerk)
3 Hang Squat Clean + 1 Jerk

B,
“Jumping DT”

5 rounds for time
12 Deadlift @70/47kg
9 Hang Power Clean
5 Push jerk
50 Double under
1 min REST

Timecap : 18mins

1 min wall ball 9/6kg
1 min kb swings
1 min box jumps
1 min push press 20/15kg
1 min row for calories
1 min rest

2 rounds for reps

Back Squat

5 x 5 @ Light to moderate ( 40 - 60% )

4RFT

500m Row
12 burpee pull Ups
21 Box Jumps

( 15 - 20 )

Every :45 x10:
15 Push-ups
Score: Total reps

30 min PK
2k bike
40 lunges
30s hang
30s plank
30s + 30s side plank
1k row

Hang snatch + snatch balance 6x(3+3) x 60%

On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches 22,5/15kg
Lateral Burpees Over Dumbbell

In Remaining Time Max Double Unders / Single Unders

score will be their Lowest (minimum) round of Double Under Reps. This will encourage athletes to be consistent across all 5 rounds.

WARM UP

0:30 Jumping Jacks
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Active Samson
0:30 Inchworm
0:30 High Single Unders
0:30 Active Spiderman
0:30 Downdog
0:30 Low and Fast Single Unders
0:30 Jumping Double Taps (no rope)
0:30 Double Unders
[Coach: hands by pockets and push the ground away when you jump]

TECHNIQUE & BUILD [12:00 - 22:00]

10 Alternating Single Dumbbell Deadlifts

10 Single Dumbbell Strict Press (hold dumbbell horizontally in both hands)

5 Single Dumbbell Push Press (each side)

5 Dumbbell Swings (each side)

5 Dumbbell Deadlift to Shrug

6 Alternating Single Dumbbell Snatches (3 each side)