A:
Skill Primer
Halted Snatch Deadlift, Hang Muscle Snatch & OHS (5-8 sets x 1+2+2 / 0:03 pause above knees)

B:
Hang Snatch
(8 sets x 3 / 60%-70%)

A)
Single KB front rack lateral lunge x 5/5 reps
Single arm bent over row x 8/8 reps (with 1” pause at top)
KB windmill x 8/8

B)
AMRAP 5 mins
2-4-6-8-10-…
double KB squat@2x24/16 kg
push up

-rest 1 min-

AMRAP 5 mins
double KB deadlift@2x32/24 kg
sit ups

Rowing intervals
3x2000m row

3x 2000m= pk2 (rest= very easy biking, damper 1)
rest 2min between sets

10 rounds for time
1 deadlift @ 85% of 1RM
10m+10m pinch grip farmers carry 20kg/10kg plate

A1) HS Against the box 5x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x4

4 RFT :

25 Rower Over Burpees
1000m Bike
500/450m Row

Rest 2 minutes between rounds.

TC 35

• With 2 minutes of rest between rounds, we should try to push the pace on the burpees each round knowing that we will be goin in to these relatively "fresh"

• We can use first minute/500m or so to catch our breath on the bike We should think we bike as more of recovery than a place to push.

• Our goal should be to finish the row in 2:00 or less each round.

3 Sets x 6 Bent Over Rows
2 Sets x 4 Bent Over Rows
1 Set x 20 Bent Over Rows

Rest 1 - 2 minutes between sets.

Set 1 : 12 Bench Press @ 52%
Set 2 : 10 Bench Press @ 61%
Set 3 : 8 Bench Press @ 70%
Set 4 : 12 Bench Press @ 55%
Set 5 : 10 Bench Press @ 64%
Set 6 : 8 Bench Press @ 73%

Rest 1- 2 minutes between sets.

1:00 Banded Pass Troughs
1:00 Banded Lat Stretch ( each )
1:00 Active Spiderman

3 rounds :

6 One Arm Devils Press
200m Row
400m Bike
10 Push-Ups

Romanian Deadlift

2 x 10
2 x 8
2 x 6
2 x 4

Go Every 2:30