500 m row, t go you go
2 rounds of cindy, 1 round each athlete
2 rounds of DT, 1 round each athlete

A: Halt clean pull + halt power clean + clean
B: No hook no feet snatch triples up to heavy
C: Emom 10’: 5x Tng snatch

Then every 90-120sec C&J
Double x9-12 @75-85% of 1RM.
Drop and Go. All sets across
(same loading).

Find heavy of the Day in 15min
(RPE 5)

10 RFT

Row, 250 m
Bike, 15/12 cal
Rest 1 min

Athlete Notes:
Aim for this piece today is that over the course of the 10 rounds you should increase the intensity gradually. I would aim to increase the speed every 2 rounds with round 9 and 10 being the fastest.

Accessory Work: AMRAP 10

L-Sit Hold, 25 secs
10 Pike Leg Lift Overs
20 Weighted Hanging Knee Raises, pick load

Write load in comment section

A: SA Kb press 3x8@20kg Kb
B1: push ups 2set 25-20
B2: SA Kb rows 2x20@20kg Kb
C1: Banded triceps extensions 2x15
C2: Side plank Powell raise 2x12@4kg
D: 15min Kb carry

For time:
8 x 30m Skillmill Sledge Push Sprint
- Rest 1min btw sets.
- This is a SPRINT, no walking!!! Adjust the damper accordingly (8/6).

AMRAP 20MIN
18 deadlift
16 back squat
14 hang power clean
12 front squat
10 push jerk
EVERY 2 MIN FROM 0 MIN: 20 DU

@50/35kg

3 rounds
10/8 cal bike or row
10 good mornings
8 empty barbell deadlifts

Speed Deadlifts (touch and go as fast as possible)
E2MOM x 5
10 reps @ 50% 1RM

Rest day