4 rds - E75s

1. 4 C&J (70kg / 50kg)
2. 40 m sled push
3. 14 GHD Sit ups
4. 14 HSPU
5. 14 WB
6. 4 rMU / BMU
7. 8 Reverse Lunges (70 / 50kg)
8. REST

EMOM30:
a) db bench press
b) lying to standing / strict chin up / negative chin ups
c) rest / easy machine (RPE 4-5/10)
d) Standing Arnold press (double db)
e) alt. iso-hold bent-over row (double kb/db)
f) rest

Work 30-45s / min, reps and weight by feel. Goal is to get good pump / good quality reps.

3 sets:
10 GHD Barbell Back Extensions
10 (GHD) Weighted Russian Twists
10 Double DB Suitcase Hold Heel Elevated Squats
5 High Box Jumps 80/60cm
- Rest 1:30 btw sets

4 sets for time:
300m Run
15 Push ups
30m Skillmill Sled Push 9/8
15 Push Ups
- Rest 1:30 btw sets

Power snatch & overhead squat
2 @ 60% of max snatch
2 @ 65%
2 @ 70%
2 @ 75%

Snatch panda pulls
4 x 3 @ 80% of max snatch

Front squat
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Optional accessories
3 x 8 banded pull ups
3 x 8 DB bent over row (each side)
3 x 8 internal shoulder rotations

21-15-9-6 reps for time of

• Bike calories
• Handstand push-ups

Complete as many rounds as possible in 23 minutes

• 16 shuttle runs (each 25-ft length is 1 rep)
• 9 bar-facing burpees
• 3 power cleans

♀125 lb ♂ 185 lb

Snatch

3 sets of 2's
2 set of heavy single

Speed work, 2 min rest between rounds
A1) Side squats 3x(4+4) heavy
A2) High box jump 3x6
A3) takareiden koukistus maaten 3x(5+5)
A4) box squat 3x5x80%

Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

A) Back squat
4x5 @75-78%
2-2,5min rest between the sets

B) Bench press
4x5 @75-78%
2-2,5min rest between the sets

C) 3 rounds for quality
8-10/side one arm ring row
12-15 DB pull-over
40-60s hip thrust hold (weighted)