A,
Snatch balance
3-3-3-3-3
- add weight each set
- find the heaviest triple of the day

B,
Accessory Lifts
Deficit Deadlift ( 10cm height): Build up to a heavy set of 5
Sled Drag: 3 x 30m
- See if you can add some weight to the sled from the previous weeks work.

C,
Chipper
Run 600 meters
20 Front Squat @61/43kg
10 Bar Facing Burpee
Run 400 meters
15 Front Squat @84/61kg
15 Bar Facing Burpee
Run 200 meters
10 Front Squat @102/70kg
20 Bar Facing Burpee
Goal: Sub 15 min

Push press 5x3
+
12 min amrap
3-6-9-12..
Alternating SA DB Devil press(L+R=1rep)
CTB

A.
4 sets:
12 DB bench press
10 Strict pull-up

B.
3 sets:
8 Strict chin-up
8 Strict DB press (2xDB)
8 Strict dip

C.
3 sets:
”21’s” Bicep curl
15 Push-up

D.
3 sets:
10+10 Chest flyes (banded)
10 Ring row

E.
Tabata’s:
1. Bicep curl / Tricep pull down (banded)
2. Russian twist / V-ups

Tabata Air Squat

Rest 2 minute

Tabata Sit Ups

Rest 2 minute

Tabata Push Ups

Rest 2 minute

Tabata Jumping Lunge

Result is total reps.

3 x 3

20 Rounds For Time

10 Air Squats
9 Push-Ups
8 DB snatch @22,5/15kg
200 meter Run

Partner switch after every completed round

30 min amrap

5 pull ups
10 push ups
15 air squats
200m run

• 1min. Row/Bike/Run

• 1 rnd:
  6 Squat + twists
  6 Up&down dog
  45s. Shoulder rotations

• 45s. Row/Bike/Run

• 2 rds:
  8-10 Wallball
  8-10 KB swings
  6-8 Ring row

• Mobility...

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom