8 RFT
30 DU
12 TTB
12 DBL KB Deadlifts 24/32
Time Cap 17 min

3 mins DU Practice
3 Rounds:
10 DBL KB deadlifts
8 Hollow and arch on pull up bar, progress to extended lever kips, then to TTB
30s. HS hold

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HSPU
3x5 Strict HSPU
+ME Kipping HSPU
Rest 2 mins between efforts

A:
Muscle snatch 5x2 @easy weight

B:
Clean & jerk: 1RM test

AMRAP 8

4 Shuttle Runs
2 Wall-Facing HSPU*

• add 2 reps every round.

2-4 rounds:

1:30 Row
5+5 Banded Hip Opener Squats
7 Medball Squat Hug
5 Wallball Shots

Build To A Heavy Set of 5

4 x 8

30min. EMOM
1. 150m run
2. 10-20 KB swing

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes"

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STRENGTH:

Front squat,
Build up to 3 rep max for the day in 15:00 minutes.
Then as many reps as possible in a single set with 90% of the heaviest set of three front squats.

Clean pull,
5 x 3 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 8 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:

400m bike erg
10 Dumbbell snatches
10 Goblet squats
400m Bike erg
10 Shoulder to overhead with single dumbbell
6 Burpees to 40cm target

*Choose heavyish dumbbell
"

WARM-UP:


3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Shoulder taps
12 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + 3 Overhead squats in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.


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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:

(Clean + 3 Front squats + 2 Jerks + 2 Front squats + Jerk)

Then 3 x (1+3+1+2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 10 (hard)

Barbell forward raise,
4 x 6 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



5 Rounds for time:
3 Wall walks
8 GHD Sit-ups
8 Box jumps 24/20”