A,
Box Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Hip crease below the knee at bottom!

Find a heavy set of 3 within 5 sets.

B,
For quality:
Reverse Sled Drag, pick load, 3x 30m
2x12 L/12 R Single Stiff Legged Deadlifts, pick load

C,
Incline Bench Press 3-3-3-3-3

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

Find a heavy set of 3 within 5 sets.

D,
For quality:
2x15 T Bar Rows, pick load
3x10 Kneeling Landmine Press, pick load

E,
For time:
30 Row Calories
20 Goblet Squats@32/24kg
20 Row Calories
15 Goblet Squats
10 Row Calories
10 Goblet Squats

Goal: sub 9 mins

F,
Midline
3 rounds for quality of:
Hollow Hold, 30 secs
10 L/10 R Standing Teapots, pick load
Plank Hold, 20 secs
15 L/15 R Pallof Press

Rest as needed between each round.

For time
50/50/25
40/40/20
30/30/15
20/20/10
10/10/5
DU/SIT UP/PUSH UP

3 rounds with quality, strict or kipping:

6-10 pull-up
6-10 hspu
6-10 t2b

• 2min.: Row/Bike

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up & down dog
  5+5 Scale w/ stretch

• 1min.: Row/Bike

• 2 rds:
  6 Back squat
  6 Good morning
  6 Reverse lunge

• Mobility...

A: seated box jump 8x3
B: Deadlift 5x5
C1: Strict chin ups 3xMax
C2: Banded Nordic hamstring curls 3set
D: 10min emom
Odd: 30rkb swings
Even: rest

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up with empty barbell
5 snatch grip deadlifts
5 hang power snatch
5 OHS
5 power snatch

Power Snatch
Every 1:30 x 8
1 power snatch
1 hang power snatch
1 OHS
*increase weight for quality
* barbell does not touch ground between the power snatch and hang power snatch

50 cal row
50 wall ball
40 cal row
40 pull up
30 cal row
30 t2b
20 cal row
20 ring dip
10 cal row
10 push up

TC: 20min

Max hold

10, 8, 6, 4, 2, 4, 6, 8, 10 reps of Shoulder press

Complete as many rounds as possible in 10 minutes of

• 5 power snatches
• 5 box jumps

♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box