A,
Front Squat 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Cossack Squats 3x16

Rest as needed between efforts.

3x 8 L/8 R

C,
"The Chief"
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans@61/43kg
6 Push-ups
9 Air Squats
Goal: 5+rounds each amrap
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

D,
For quality:
3x 6 Eccentric Kneeling Heels-to-Butts, 6 secs
3x 6 Eccentric Dumbbell Flies, pick load, 6 secs
Hurdler Stretch, L 2 mins/R 2 mins

Back squat 6x1

OHS 6x1

4rds
8-16x KB/DB push press/side
rest 30s
8-16x KB/DB sumo deadlift high pull
rest 60s between sets

tabata
plank
superman

WU
3rds
10x KB/DB swing
5+5 KB around body
10x plank shoulder tap
+
2rds
5+5 KB/DB push press
5x KB/DB sumo deadlift high pull

AMRAP 3:00 x 5
30 air squats
20 push ups
10 pull-ups

Max power snatch in remaining time 95/65

2:00 rest between rounds

Cool down
800m run or 1000m row

3 rounds
10/8 cal bike or row
10 passthroughs

Barbell warm up

Hang Squat snatch
EMOM x 12
1 squat snatch
1 hang squat snatch

*increasing in weight for quality

A.
Easy pace ~5min.
+stretch

B.
10x
3min. ON / 1.5min. OFF

• Go hard, but sustainable pace.

C.
Easy pace ~5min.
+ stretch

Clean 6x6

Back squat

1 x 3
1 x 3
1 x 3
4 x 3