10 Rounds (20 min)

• 0:45 work
• 1.15 rest

3 snatch pull (1 on the floor+2 low hang)
3 muscle snatch
3 snatch balance
3 press behind the neck
3 squat snatch
3 OHS

E2MOM10
5 OHS

EMOM10
Snatch pull + hang squat snatch/ power snatch + squat snatch/ power snatch

Mave 2x2

Front Squat

3 x 3 @ 95%

EMOM 40:00

1) 10-20 cal Row
2) 10-20 (cal) BikeErg
3) 10-20 cal SkiErg
4) Rest

– Pick a number of calories you target for each minute then aim to stick with it through the EMOM (but rather start a bit too slow and pick up the pace vs going off too hot and having to drop the pace down as you go).

5:00 BikeErg* + 3:00 Row** + 3:00 SkiErg

• Easy pace on the bike **Build up pace each minute on the row and SkiErg machine (easy/moderate/moderate-hard).

a ) Main strength /Pulling progression/
Week3

5 sets
RX: 8-10 Upscaled banded chinp up
SC: 3-5 (weighted) Negative chin up

b ) Accessory strength (arms)

3 sets
10 KB horn grip biceps curl@moderate
15 Bench/Box triceps dip

3 sets
20-30” double DB gun hold@moderate
10-10 DB horse kick@light

c ) ‘Pump sesh’

8’ Amrap w/ a Partner
P1: Max distance pinch grip plate carry
P2: Max plate GTOH
— switch anytime
— RX loads: 15/10kg and 20/15kg
— SC loads: 10/5kg and 15/10kg

4 rounds:
20sec Jumping lunge
10sec rest
20sec v-up
10sec rest
20sec broad jump
10sec rest
20sec mountain climber
10sec rest
60sec rest