DU Warm Up (technique)

(30min) 4min ON - 2min OFF:

Row

AMRAP: 10 Push Ups + 10 Sit Ups + 10 Box Jump Overs

SkiErg

AMRAP: 50 DU + 10 Squats + 10 Ring Rows

Assault Bike

Alternate:

B1) Dumbbell Bicep Curl
4 x 10/arm, rest 60''

B2) Straight arm pull-over
4 x 10 reps, rest 60''

1 Rep Max of overhead squat

• 1min. Row/Bike/Run
  2 rds:
  5 Walkout + Push up
  10 Squat

• 45s. Row/Bike/Run
  2 rds:
  4+4 Spider lunge + twist
  4+4 Scale + twist

• 30s. Row/Bike/Run
  2 rds:
  6-8 Muscle snatch (below knees)
  6-8 Active shoulders (Handstand)

• Mobility...

3 x 5

A)
5 Minutes of "bodybuilding work" devoted to one muscle-group.
e.g. Biceps curls!!

B)
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

What did you do?

4 min of cardio (bike, run or row)

Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2

Clean and jerk
EMOM x 12
1 Clean
1 Clean and jerk

*aim to increase weight every 2-3 rounds.

For time:
Buy in 25 burpee box jumps

21-15-9
Clean and jerks 95/65
250m run

Buy out 25 burpee box jumps

*run must be done after every set of C&J
* scale for run would be 350m Row

Bike or row
1 min easy pace
0:45 moderate pace
0:30 fast pace

Then
3 rounds
10 good mornings with an empty barbell
5/5 single leg kettlebell deadlifts

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM