30s Banded Lat Stretch ( Each )
30s Banded Triceps Stretch ( Each )
30s Calf on Post ( each )
1:00 Banded Pass Trough

1000m Row
3 Rounds Empty Barbell :

5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Shoulder Press

Snatch grip sotts press
5 x 3 empty barbell

Hang power snatch
3 @ 60% of max snatch
3 @ 65%
2 @ 70%
2 @ 75%

Split jerk from the rack
4 x 2 @ 85% of max split jerk

Romanian deadlift
5 x 5 @ 60% of conventional deadlift

Press in split
4 x 3 @ 8RPE

WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) ski
2) 20+20m s.a farmer carry + 10 kbs (heavyish)
3) ski
4) 5-15m hs walk / or 2-4 wall walk

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

A1: Pronated ring pull ups 3set
A2: Hand stand hold 3set
B1: Bent knee ring rows 3set
B2:Ring Dips
C1: Push ups 3set
C2: DB biceps curls 3set

A: Standing DB shoulder press 3x8
B: SA DB rows 3x10/arm
C: Push ups 5x10
D: Forward leaning db shoulder flys 3x12
E: DB biceps curls 1xMax

EMOM 20 Snatch

2x power snatch + squat snatch

4 rounds for time of

• 25 pull-ups
• Run 200 meters
• 15 box jump-overs*
• Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box ♂ 20-in box

5 Rounds :

4 Minutes on
2 Minutes Off

• Athletes Should aim to accumulate the same number of calories each interval.
• Set the damper to as high as you can while holding 80 RPM or above.

Keep good technique

10 min of
1 min erg
7 cuban press e/s
10 banded good mornings
3 box jumps