Build to heavy 4 (n.70%)

5*5 lightish
5*3 moderate

3 rounds for quality:
10 Lu Raises
8/8 Tempo Single Leg Box Step Downs
15 Banded Good Mornings
- Rest as needed btw rounds.

A,
5 rounds for quality of:
Yoke Carry, pick load, 15m
5 Sandbag Ground-to-Over Yokes, pick load
Rest 2 mins

Sandbag Ground-to-Over Yoke / D-Ball Ground-to-Over Yoke

B,
For time:
215 Double Unders
-- then --
21 Handstand Push-ups
5 Clean & Jerks, 61/43kg
21 Burpees
5 Clean & Jerks,
21 Box Jumps, 60/50cm
5 Clean & Jerks
21 Kettlebell USA Swings@24/16kg
5 Clean & Jerks,
21 Lunges
5 Clean & Jerks
21 Pull-ups
5 Clean & Jerks
21 Med Ball Cleans@9/6kg
5 Clean & Jerks
21 Toes-to-bars
5 Clean & Jerks
-- then --
Row, 2000m

Goal
Sub 27 mins

C,
For quality:
Banded Single Arm Suitcase Carry, pick load, 3x L 15m/R 15m
3x 10 L/10 R Side Plank Pulses

Banded Single Arm Suitcase Carry- use a kettlebell

Super set movements if you'd like.

Wups
Availut + fyssariliikkeet

E4 x 5
2 x Deadlift (90-95%)

Clean tekniikkaa
Ylikuormaisia vetoja maasta ja hangista

30/5 x 9, Core
1) Hollow hold
2) Chinese plank
3 Rest

4 rounds for time of

• 15 jerks at ¾ body weight
• 50 squats

10 RFT

5 Box Jump Overs 30/24"
10m HS walk
1 Rope Climb

TC 15

4 Rounds For Max Reps:

3 Minute Max Calorie Row
2 Minute Max Toes To Bar
1 Minute Max Power Snatch 60/42,5kg

Rest 1 minute between rounds.

• Have a goal number of calories you'd like to row each minute of the 3 minute effort.
• Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
• The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.

Build to Moderate Complex:

1 Snatch Grip Push Press
1 Power Snatch
1 Hang Squat Snatch

• Take out bar out of the rack.
• Complete the full complex unbroken
• Speed and quality are more important than loading

5:00 Cardio

3 rounds

3 Hang Power Snatch
3 SN Grip Press
3 OHS
3 Back Squat
5 GM