For Total Load:
5 Sets of 5

10 DL
5 front squat
5 push press
5 v ups

3-4rounds:

10-15 GHD hip extension
10-20 banded pull apart
10-20 hollow rock

Bench press 3 RM, then 3x3 @ 90%

A,
In 10 mins, for max reps of:
Run, 1 mi
max reps in remaining time Burpees
-- then --
In 10 mins, for max reps of:
Row, 2000 m
max reps in remaining time Burpees
-- then --
In 10 mins, for max reps of:
Run, 1 mi
max reps in remaining time Burpees

B,
3 rounds for quality of:
10 Bar Muscle-ups
Handstand Walk, 30m
100 Double Unders

C,
3 rounds for quality of:
12 Plate Front Raises, pick load
12 Plate Lateral Shoulder Raises, pick load
12 Plate Bent Over Flies, pick load

3x1@max

Odd: 12/10cal Assault Bike
Even: 12 GHD Sit-ups

5min Rest

Odd: 12/10cal Ski-Erg
Even: 12 Alt. KB Snatches 24/16kg

5min Rest

Odd: 15/12cal Row
Even: 12 T2B

5min Rest

Odd: 50 DU
Even: 20 Push-ups

Practise butterfly technic:
- Pull-ups
- C2B

HS-walk:
3m to 4m out & back (unbroken)

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

EMOM 15 Mins

1 Full Snatch + 2 OHS
No prescribed Weight
*Score = Total Weight Moved
3x15=45, 45x100=4500kg

For time:

60 Deadlift
45 Hang Power Cleans
30 Push Jerks

70/47,5kg ( Teens 60/42,5kg

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