2:00 easy bike or row
10 passthroughs

Barbell warm up

Power clean
EMOM x 10
Min 1-3
3 power cleans
Min 4-6
2 power cleans
Min 7-10
1 power clean

*increasing in weight for quality should start at 50% 1RM

4 rounds of

• 1 minute of burpees
• 1 minute of GHD sit-ups
• Rest 1 minute

A,
Every 3 mins for 12 mins do:
5 Hang Power Snatches, pick load
10 No Push-up Burpees
15 Wall Balls@9/6kg

Hang Power Snatches- 60-70% 1RM

B,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 15m ft/R 15m
15 Band Face Pulls

Every 2min for 20min (10 rounds):
1 BMU
3 HSPU (strict if you can)
20 DU

4 rounds for time:

20 cal bike
15 dual db squats
15 dual db STOH

Master says: db @ 22,5 - 17,5 kg

VX7A

Core
3x
30 sec R/ 30 sec L KB bottom up side plank @8/6
30 sec dual hollow hold with flutter
Strengh
5x
12 alt glute bridge floor press @24/16
12 stiff legged sumo RDL @28/20
5x
12 alt push press @24/16
12 deficit stiff leg RDL @28/20
5x
12 alt gorilla row @24/16
12 alt goblet cossack squat @16/12
Afterparty
100 back extension

BACK SQUAT 3X3X90%

3-5x
8-12 DB Bench press
6-8 Strict C2B/Pull up
14-18 GHD sit up
Rest as needed...

5:00 AMRAP
8 push ups
16 OH DB lunges 50/35

Rest 2:00

5:00 AMRAP
8 deadlifts 225/155
16 DB push press 50/35

Rest 2:00

Repeat

• 45s. Row & Walk Out + Push up
• 45s. Row & One Leg V sit up
• 45s. Row & Kipping swing

• 45s. Row & Handstand + Active shoulders

• Mobility...

• Work on: Shoulder press