Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(25)
run/walk for 25:00 minutes or 2.5 miles

Finisher
50 side bends
1:00 quad stretch

Find your 5 rep max of the day for Back Squat

3 RFQ
10 Sandbag Hip thrusts @ 150lbs
50m SB bear hug carry
0:20 L-sit hold

3 rounds:
20 box jump 50/60
20 snatch (alt.)
20 Up & Down
20 C&J
20 US Swing
20 Front rack lunge

12/16kg, Tc 25min

E3MOM:
5 sets of 6 Pausing Back Squats @80 kg
5 sec pause

A: Explosive pushups 8x3
B: Excentric SA pushups 3x5/arm
C: Feet elevated chair dips 3xMax
D: SA DB Shoulder flys 3x12/arm

Penaa kapealla
3x10
2x8
2x5
3x3

STRENGTH
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 4 @80% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
- Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
- Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
2) Squat Clean Thruster Warm-up x 5:00

CONDITIONING
"Firestorm"
Details there

EXTRA CREDIT
Banded Pull-throughs: 4 x 15. Rest 60s.
- Use a heavier band this week

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Oman maun mukkaan.

Every 4 minutes x 5

10 hang power cleans @60kg
10 bar facing burpees
10 double DB thrusters @27.5kg
10 burpees over DB