4 Rounds x Every 5:00

Run 400m / 1000m Bike
2 rounds of :
6 Pull-Ups
12 Push-Ups
18 Air Squats

Overhead Squat ( Snatch Grip )

5 x 4, start ~70% & building

Go every 3:00

Snatch balance 5x1

1) box jump overs 24/30"
2) RKBS 24/32kg
3) landmine rotation, ahafa

reps per REP 6-7
If skipping Murph tomorrow RPE 9

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Sustainable conditioning with rotational core work
Consistent movement and rhythm
RPE 6–7
If skipping Murph tomorrow: RPE 9
Coach tip:
Choose reps you can repeat every round
Stay smooth and consistent throughout

3 - Position Power Clean ( Hip - Above knee - Floor )

10 x 1 x Every 2:00. Build Up To 75%

Clean Pulls

6 x ( 2 + 2 ) Every 2:30. @ 80-90% PC 1RM or 30 - 40% DL 1RM

• 2 lift heels on ground + 2 lift to toes on balance

SO 2:30

4x3 Snatch Balance

• Build up to max weight

5x (2 Push Jerks + 3 Overhead Squats)

• Build up to max weight
• Use Jerk Grip in Overhead Squat

Pullups

Fitness: weighted negatives 5 x 5 @ 2010.
Advanced: 5 - 4 - 3 - 2 - 1 @ 2010, rest 2 min between sets.

Post details and weights into comments.

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Strict Pullup Progressions:
Pre I - Scapular Retraction at bottom, Ring Rows
I - Negative Pullups (w/ active shoulders)
II - Negatives x Volume
III - Negatives + Weight
IV - Negatives + Weight x Volume
V - Negative to Positive
VI - Negative to Positive x Volume
VII - Positive Weighted

1) 3 Hang Power Snatch
2) 10-20 Wallball