medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

A,
Pause Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause 3 secs at the bottom of each rep.

B,
Banded Russian Kettlebell Swing 10-10-10, using heaviest weight per set
Reverse Lunge 30-30, using heaviest weight per set
Floor Press 5-5-5-5-5, using heaviest weight per set
Curl Grip Barbell Row 15-15, using heaviest weight per set
Alternating Incline Dumbbell Press 20-20-20, using heaviest weight per set

Reverse Lunges- 2x15 L/15 R, set working let up on a plate to increase range of motion if possible
Floor Press- find a heavy set of 5 within 5 sets
Alternating Incline Dumbbell Press- 3x10 L/10 R, while one arm is working the other is holding the weight overhead

C,
For time:
25 Wall Balls @9/6kg
5 USA Kettlebell Swings @32/24kg
20 Wall Balls
10 USA Kettlebell Swings
15 Wall Balls
15 USA Kettlebell Swings
10 Wall Balls
20 USA Kettlebell Swings
5 Wall Balls
25 USA Kettlebell Swings

Goal: sub 10 mins

D,
Midline:
3 rounds for quality of:
10 L Paloff Press
L Arm Overhead Hold, pick load, 40 secs
10 L Teapots, pick load
10 R Paloff Press
R Arm Overhead Hold, pick load, 40 secs
10 R Teapots, pick load

Rest as needed between each round.

Sorenson Hold 3 x 30s. Rest 60s
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1 power clean every 20s x 30 rounds

Use about 80 % of 1 rm.

5 kierrosta (amrap), 3min työ / 1min lepo

• 2 wall-climb
• 10 burpee
• 20 ilmakyykky
• max reps AbMat-istumaannousu

Every 2:00 for 6:00 (3 rounds)
20/15 cal bike or 25/20 cal row

Into
Every 1:30 for 6:00 (4 rounds)
15/12 cal bike or 20/16 cal row

Into
Every 1:00 for 5:00 (5 rounds)
10/8 cal bike or 15/12 cal row

• scale calories if you cannot do within set time.

Baseline

"Baseline"
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

A.
7x3 Backsquat

B.
4x
10-12 DB bench press
10 pull-up

C.
3x
10+10 Banded chest flyes
20 Push-up

D.
Tabata:
Banded bicep curl / tricep pull down

A,
High Hang Snatch + Hang Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

B,
Sotts Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Fran
21-15-9 reps, for time of:
Thruster 43/29kg
Pull-up

Goal: sub 7 mins

D,
For time:
Sled Drag @40/30kg + Double Kettlebell Front Rack Carry, 24/16kg, 400 m

Each time you put the weights down run to you starting point and back to the sled.

A,
Split Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x5 L/5 R

B,
Every 1 min for 16 mins, alternating between:
4 Rope Climbs
8 Strict Deficit Handstand Push-ups 10/6cm

C,
Each for time:
Bikeerg: 4x 800 m

Rest 2 mins between efforts.

Work to keep your intervals within 10 secs of one another.

D,
3 rounds for quality of:
15 Plate Front Raises, pick load
15 Plate 45 Degree Raises, pick load
15 Plate Lateral Raises, pick load

10-15 reps of each