Front squat heels on a plate 3x12 reps

Deadlift 5-5-5-3-3

Clean & Jerk
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM

7 rft
5 push press 50kg
10 kettlebell swing 32kg
20 du

AMRAP 25 min
5 db thrusters 22.5 / 10 kg
20 situps or 10 GHD
20 pushups
10 cal row

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
2 mile run/jog or run/jog max distance for 20:00 minutes

Finisher
1:00 min low plank
1:00 min ham stretch

Back squat 4x1

Tempo Run

2km Easy Z2 WU
Into,

3 Rounds:

• 5min @PK-VK Kynnys
• 4min @VK
• 3min @VK +

2min walk between rounds

Cooldown:
1-2km Easy Jog