Light Cardio 20-30 min

&

For 30 mins @ steady pace
20m Bear crawl
6 Pike thoracic extensions
20m Duck walk
6 Alternating hip airplanes
20m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20m Seal walk

EMOM12
a) 2+2 - 4+4 s.a. db devil's press
b) 3+3 - 6+6 s.a. db thruster
c) 4+4 - 8+8 s.a. db snatch
d) rest

3 rounds of
super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 90s. then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg
rest 2 min

EMOM
0-4 mins - 2 Power Clean + Jerk1
2 min Rest
6-10 mins- 1 Power Clean and Jerk
+ 1 Squat Clean + Jerk
2 min rest
12-16 mins 2 Squat Cleans and
Jerk

Weight increases each change of
movement

A: SA Lat pulls 3set/arm
B: Forward leaning Reverse DB flys 2set
C: Rkb swing 10x15
D: Supinated Db biceps curls 1xMax

Weighted box step 4x8 reps

45-50 Minutes Jog @ HR Zone 3

Partner workout

4 sets of :
3 mins for max cal row (YGIG)

Then immediately into:

4 min AMRAP (relay style)
4 Double DB Clean @22,5/15kg
4 DB Front squat
4 DB push up
One completes a full round then switch!

2 mins REST between sets ( 1 set=7mins)

Score is max total cals + total completed rounds/reps by each team.

AMRAP10

5 Burpees
10 Push ups
15 Air squats

Deadlift
4 x 8 reps 65-70%