5 Min Foam Roll / Own Mobility
4 Min Ergo
3 Rounds:
5 Strict Pull Ups + 10 Sit Ups + 15 Air Squat
2 Min Banded Lat Stretch
5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHS

Then...

20 Push Ups to Down Dog
20 Glute Bridge Walk Out

500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s

---

Bench Press
set every 2 min
4x3 @75% of 1rm
set every 3 min
2x8 @60% of 1rm

3-4 rounds for quality
15/12cal Row
15m OH Walking Lunge 20/15kg
15 T2B
15m OH Walking Lunge 20/15kg
Rest 1min btw rounds

5 sets of Snatch
Set 1: 3 @60%
Set 2-4: 2 @70%
Set 5: 3 @65%
- TnG sets
- Rest 2min btw sets.

5 rounds, each round for time:
15/12cal AB
15m OH Walking Lunge 25-30/17,5-20kg
20 T2B
15m OH Walking Lunge 25-30/17,5-20kg

Rest 1:30 btw each round.

AMRAP 3/3/3
6 Devils Presses 15/10kg
2 Rope Climbs 4m
8 T2B

• Rest 1:30 btw each AMRAP.
• For each AMRAP start from beginning.
• Goal: 2+ rounds per AMRAP

For time:
100 DU
50/40cal Row / AB
25 Burpees
80 DU
40/32cal Row / AB
20 Burpees
60 DU
30/24cal Row / AB
15 Burpees
40 DU
20/16cal Row / AB
10 Burpees
20 DU
10/8cal Row / AB
5 Burpees

20sec work 10 sec rest x 8

Abs exercise of your choosing

6 sets of Snatch
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 2 @70%
Set 4: 2 @70%
Set 5: 2 @72-75%
Set 6: 3 @65%
- TnG sets
- Rest 2min btw sets.

A,
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 60% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 65% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM
Snatch 1x2 at 70% 1RM

Complete sets every 1 min.

Bike or Row at a casual pace the remainder of each minute.

Scaled Version:
Adjust to lower weight if necessary

B,
4 rounds for quality of:
3 Box Jumps @75/60cm
10 Clapping Push-ups
10 Jumping Squats
10 Barbell Bent Over Rows@34/25kg
10 V-ups
20 Row Calories

Jumping Squats- add loading if you like
Row Calories- easy to moderate pace

Focus is on explosive power in this workout. Take your time moving from one movement to the other with the goal being speed DURING the exercises, not necessarily on the workout overall.

C,
3 Rope Climbs

Every 1 min for 10 mins.