10-8-8-6-4

Go every 3:00

OPTIONAL COOL DOWN
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

AMRAP 5

Buy-in: 50 Wallballs 20/14p
12 Deadlift 85/60kg
12 Handstand Push Ups

rest 5 minutes

AMRAP 5

Buy-in: 35 Wallballs 20/14p
9 Deadlift 102,5/70kg
9 Deficit HSPU 3,5"/2"

rest 5 minutes

AMRAP 5

Buy-in: 20 Wallballs 20/14p
6 Deadlift 125/85kg
6 Strict HSPU

In 10 Minute Window:

Build to a heavy Set of 5 Back Squats

• Reps & Back Squat

On The 2:30 x 6 Sets:

Set 1 : 5 Power Cleans
Set 2 : 4 Power Cleans + 1 Squat Clean
Set 3 : 3 Power Cleans + 2 Squat Clean
Set 4 : 2 Power Cleans + 3 Squat Clean
Set 5 : 1 Power Clean + 4 Squat Cleans
Set 6 : 5 Squat Clean

• Touch & Go

4 rft

5 db squat snatch R arm @20kg
10 box jumps
5 db squat snatch L arm @20kg
400m run

A:: Tall Snatch from Toes, Drop Snatch & Pause OHS
(5-8 sets x 2+2+1)

B: Pause Snatch & Snatch
(6-10 sets x 1+1 / 55%-70%)

*(0:03 Pause below knees)

Pendlay row 8x5

Deadlift 4 RM

Front squat 5 RM, then 3x3 @ same weight

5 rounds:
3min AB
2min Skillmill run
- Moderate pace