4 Sets of Clean Pulls
Set 1: 3 @105%
Set 2: 3 @105%
Set 3: 3 @105+%
Set 4: 3 @105+%
- Rest 2min btw sets

9:00 min for time
25m Front rack douple DB walking lunges
50 DB alternating Dumbel power snatch
25m Front rack douple DB walking lunges
50 TTP

Men 22,5kg DB
Women 15kg DB

Accessory Work
3 rounds
10 barbell bent row, building in weights
25+25m single arm farmers carrying @24/32kg
10-15 hip extensions on ghd or weighted hip bridge with KB
rest 2min bwn rounds

Cool down
2-3 min light cardio
5 cobra to downdog
5 russian baby maker strech
5+5 over the hurdles from out to in and in to outside

• Warm-up
o Arm over chest
o Arm over head
o 10 arm circles forward
o 10 arm circles backward
o Grab foot behind alternating
o Hip Stretch
o Reach hands to toes

• Workout
o “The Chief”
5 rounds of 3 min AMRAP (As Many Rounds as Possible)
1 round is:
o 3 reps of power clean with dumbbell (one in each hand)
o 6 push-ups
o 9 squats
o After 3 min of work: Rest 1 minute
o Repeat for a total of 5 rounds of 4 minutes each round

AMRAP 14:00
21 Russian Swings
14 Pistol Squats total
7 Cal Bike/Row/Ski/Half Stairs

SuperSet
4 rounds;

Single Arm Front Rack Front Foot Elevated Split Squat x 8-10 each 3s down
Rest 60s.
Single Arm Landmine High Pull x 8-10 each
Rest 60s.

• Increase or improve from 10th Oct.

15 min AMRAP
10 push press 40kg/30kg
10 OHS 40kg/30kg
15 sit ups
15+15 side crunches
15 ABR (arch body rock)

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

---

Back Squat
8 reps @
65-70-75-80%
rest 2-3 min b/w sets

Supinated Band Pull-Apart: 4 x 15-20. Rest as needed.
+
- Global Foam Roll Thoracic Spine x 60s each
- 3-Way Banded Shoulder/Lat Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 sets of
6/leg Weighted Box Step Ups
6/side Sitting Alt. Z-press (DB or KB)
6 Strict Toes-to-bar (as strict and slow as possible)

Rest as needed, AHAFA