For Time

50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row

WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E7MOM x 4-5
10 kbs @32/24kg
20+20m s.a farmer carry
30 sit up

• remaining time easy bike PK 1-2

Not too fast, just move!!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

5 sets of 5 Deadlift
Set 1: @65%
Set 2: @70%
Set 3: @75%
Set 4-5: @80%
- Rest 2min btw sets

30 Calorie Row
30 Box Jump Overs (24″20″)
30 Power Snatches (35/25)
30 Thrusters (35/25)
30 CTB Pull-Ups
30 Thrusters (35/25)
30 Power Snatches (35/25)
30 Box Jump Overs (24″20″)
30 Calorie Row

Jog 70-80 Minutes @ HR Zone 2-3

Light Cardio with Ergos 90 minutes

4-3-2-1 reps, add weight for every set

Snatch

2 x 1 @ 80-85%
2 x 1 @ 85-90%
2-4 x 1 @ 90+%

Go every 1:00-1:30

2-3 Rounds @ increasing weight

20 Power snatches
20 Overhead squats
20 Power clean and jerks
20 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing) and ability to stay consistent with your form across multiple sets.
– All sets must be done unbroken.
– Rest as needed between movements.

No contact muscle snatch + power snatch + snatch balance

5 x 1+1+1 @ 50%, EMOM