Sgdl 5*3 / ohs (moderate-heavy)
Low hang snatch 5*4 (light-heavy)

3 Rounds: 
1:00 Easy Bike 
45s Air Squat Hold  
30s Barbell Front Rack Hold
15s Calf Raises

Rest As Needed.     

EMOM 12
Minute 1 : Calories
Minute 2 : Bar Facing Burpees * athletes choose reps
....
2 x 15 Banded Pull Aparts
2 x 15 Glute Bridges
2 x 15 Hollow Rocks

AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold/plank hold
– Use a deficit that is challenging
but allows you to complete
at least 7 rounds.

800m run
3 rounds of
25 double unders
10 devil’s press@2x22,5/15 kg
25 double unders
10 kipping HSPU (sc: box HSPU/push up)

rest 3 min.

800m run
3 rounds of
25 double unders
10 dumbbell thrusters
25 double unders
10 kipping pull up (sc: feet assisted pull up)
TC: 30 min.

5 rounds for time of

• 50-ft. dumbbell front-rack lunge
• 25 pull-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

5 rounds, each round for time, of:
15/12cal Row
10 Box Jump Overs 60/50cm
10 DB Bench Presses 2x25/17,5kg
- Rest 1min btw each round.

EMOM’15
1. 1-5 RMU
2. 5-8 C2B/Deficit HSPU
3. 1-3 Rope climb (legless preferred)

For quality!

4x
3 min AMRAP
rest 2 min b/w
alternate with A & B

---

A )
4 sandbag over bar ( see the video in WhatsApp)
8 sandbag squat 70/45kg

45/70

B )
4 OHS 42/35kg
8 GHD sit up

A,
Pause Clean And Jerk 3-3-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause in the dip.

B,
Every 1 min for 12 mins, alternating between:
10 Power Cleans,70/47kg
25 Wall Balls, 9/6kg
Rest 1 min

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 200 m
Suitcase Carry, pick load, L 50 m/R 50 m
D-Ball Bear Hug Hold, pick load, 20 secs

Sled Drag- light
Suitcase Carry- moderate
D-Ball Bear Hug Hold / Sandbag Bear Hug Hold

Complete at RPE of 7/10.