500m row
3x
20s. HS hold
8 DBL DB z press
7 bulgarian split squat e/s

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With a running clock

AMRAP 10min
5 HSPU
10 GHD sit up
15 DBL DB front squat 2x22.5/15kg

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rest 3min

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AMRAP 10min
250m row
14 alt. DB snatch 27.6/ 17.5kg
7 burpee box jump over 30/24

For time:
2 Sets
4 Rounds of:
20sec HS Hold
20 HS Walking Steps (against the wall)
20 DU

Rest 3:00 btw sets

3-4 rounds for quality
20 Russian Swings - Heavy
30 Meter Sled Push - moderate weight
30 Meter Pinch Grip Farmer Carry - light weight
Rest as needed

Power Snatch + Hang Power Snatch
- 1 + 1 = 1 set
- 3 work sets after 4-5 warm-up sets
- Compare to here
- Option: Technique with stick or light bar

15 min AMRAP
10 thrusters 40kg/30kg
10 v-ups
10 wall balls 9kg/6kg
10 DB box walk overs 22,5kg,60cm/ 15kg, 50cm

Explosive strenght
Speed Back Squats 6x3 reps @40-60% of 1rm back squat. Rest 2-3 min bwn sets. No RUSH. Focus on explosive squats.
Control Tempo down, like 2-3 sec and fast up. Its better to keep speed and explosiveness than use weight. Dont worry about weights,
I know its hard to keep it light but you wont get your ability for explosiveness better if its too heavy.

Accessory Work
3-4 sets
3+3 single leg box jumps or jumps to some lower level. Be Safe!
8+8 single leg calf raises
rest 2 min bwn

Cool down
3-5 min light cardio
1+1 min calf/achilles strech
1-2 min v-sit streching

Weightlifting

6-8 sets
Snatch Pull + Hang Power snatch + Hang squat snatch @50-70%, sharp lifts.
On pull, feel the barbell whole time where it is, and be in contact with bar all time, Feel it.

rest 3-5 min bwn snatch and c&j

6-8 sets
Clean Pull + Hang Squat Clean + Squat jerk / Push Jerk "low catch" @50-70% of 1rm, sharp lifts

rest 1-2 min bwn all the lifts

5RFT

400m run
15 Snatch 40/30kg
15-12-9-6-3 Box Jumps 30/24"

21-15-9
hang clean 60kg/40kg
push up

Bulgarin Squat

4 x ( 4 + 4 ) w/ DB`S