GTOH 60kg
10-8-6-4-2
Burbee
20-15-10-10-10

10+10 reps of

Landmine press
Landmine row

Split jerk doubles from the rack @ 85% of 1RM split jerk - 4 sets

Clean, hang clean, front squats @ 80% of 1RM hang clean - 4 sets

Drop snatch - 3 sets of 3 @ 70% of 1RM snatch

Clean pulls to target - 4 sets of 3 @ 100% of 1RM clean

Accessories
Leg press - 5 sets of 3 at moderate to heavy load
Hamstring curl - 3 sets of 12 at moderate load
Leg curl - 3 sets of 12 at moderate load

3 sets
30 flutter kicks
30 sec plank hold
30 Russian twists

A)
500m bike/row/ski
40 deadlifts
30 Hammer curl
20 t2b
10 hollow rocks

B)
50 cal Ski erg
40 ring dips
30 push presses 50/40kg
20 pull ups
10 hspu
20 kb swings 32/24kg
30 clean 50/40kg
40 floor presses 60/50kg
50 db snatches alt arms 30/20kg

Emom 18

1. 5 x snatch pause @ 40% UB
2. Bar Mu max reps at 40%
3. HSWalk 5-25m

2 minutes each Row, Assault Bike, Ski, repeat.
As many rounds as you want.

5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

1A: in a 12 min TC (you must rest)
run 1k rest 2 mins
run 800m rest 1 mins
run 600m -

*8 mins to warm up and build upto weight

1B: perform a 10 min amrap of bear complex:-
Power clean
Front squat
Push press
Back squat
Push press
*RX weight 70/50

10 DU,
5 Push ups,
10 RKBS,
5 dips
20 rounds for time.

For Time

• 10 Power Cleans 60kg
• 10 GHD Situps
• 8 Power Cleans 60kg
• 10 GHD Situps
• 6 Power Cleans 60kg
• 10 GHD Situps
• 4 Power Cleans 60kg
• 10 GHD Situps
• 2 Power Cleans 60kg
• 10 GHD Situps