4x1+1+1 @75%

For Quality:
100 Banded Leg Extensions
- At least 10-20reps / set

OPTIONAL Barbell cycling

EMOM x 6
6 power snatch 70-80% of daily 3rm

3 Rounds For Quality:
10 Single Leg DB RDL L+R
10 Single Leg Tempo Box Step Downs L+R
10 Banded Glute Bridges (3-5sec hold on top)
- Rest as needed btw sets
- Athlete choice on load and height

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ], pick load

Every 1 min for 10 mins.

B,
For quality:
3x 5 Eccentric Deadlifts, pick load
--then--
Bike, 3 mins
--then--
3x 8 Tempo Cossack Squats
--then--
Bike, 3 mins
--then--
3x 6 Eccentric Dumbbell Pull Overs, pick load
--then--
Monostructural Cardio, 3 mins
--then--
3x 6 Tempo Push-ups
--then--
Bike, 3 mins

Eccentric Deadlifts- 5 sec lowering and regular return
Tempo Cossack Squats- 3 secs down and 3 secs up
Eccentric Dumbbell Pull Over- 5 sec lowering and regular return
Tempo Push-ups- 3 secs down and 3 secs up

C,
Optional:
For distance:
row,bike,ski, 30 mins

30 min Low Intensity

PARTNER WOD ( You GO, I GO )
3 rounds for time
20 box jump + squat
40 dumbell push press@2x22,5/15kg
60m dumbell bear crawl@2x22,5/15kg

REST 3 mins

2 rounds for time
20 burpee Pull up
40 Hand release push up
60 dumbell hang clean@2x22,5/15kg

REST 3 mins

1 round for time
20 devil press@ 2x22,5/15kg
40 dumbell thruster@ 2x22,5/15kg
60 T2b
Timecap : 40 mins

AMRAP 12

8 Wallball Shots
5 Strict Chin-Ups
20 Jumping Jacks
10 Straight Leg Sit-Ups

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Front Squat

3 x 3 @ 70%,

go every 90-seconds

For time

6 rounds:
6 Deadlift
6 wall ball
6 DB snatch

Rest 2min

5 rounds:
5 Deadlift
5 Wall ball
5 DB snatch

Rest 90sec

4 rounds:
4 Deadlift
4 Wall ball
4 DB snatch

Rest 1min

3 rounds:
3 Deadlift
3 Wall ball
4 DB snatch