• 2-2-2 of:
BB Squat Snatch
2RM
90% 2RM 2-2 reps

FOR TIME

• 80 Bar facing burpees
• 4000m row

21-15-9
Situps, pushups, air squats

2-3 sets of 4-8 reps of :
devis presses with 2 dumbbells (rx 22,5kg and 15 kg dumbbells)
rest 2-3 min bwn sets-

Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.
Then,
On their own:
10 Minutes of ”Recovery” work. Options include: easy row, bike, ski, jog or light sled

3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds

Rx: 42.5/30kg

• 4 Sets of:
Toes to Bar 15-25 reps
0:30 rest each sets

Lepoja

For Time:
21 Overhead Squats (42.5/30)
21 Bench Press (60/42.5)
21 Deadlifts (82.5/50)

15 Overhead Squats (60/42.5)
15 Bench Press (70/47.5)
15 Deadlifts (115/75)

9 Overhead Squats (82.5/55)
9 Bench Press (82.5/55)
9 Deadlifts (137.5/90)

• First loading - Light and manageable. 21+ reps unbroken, when fresh. Second loading - Moderate. 15+ reps unbroken, when fresh. Third loading - Heavy, but doable. 9+ reps unbroken, when fresh.

5 Rounds for time:
800m on crosstrainer @ level 14/12
50 Double unders