Complete 5 rounds
5 Lat Eccentrics, pick load
5 L/5 R Side Plank Clam Shells
5 L/5 R Single Leg Glute Bridges
15 Prone Swimmers

6 minute AMRAP, For Quality:

200m Run
20 Banded Good Mornings
20 Cossack Squats
15 Prone Snow Angels
5 Snatch Grip Barbell RDL’s + 5 Barbell Hang Power Snatches + 5 Barbell Overhead Squats 20/15kg

Once you complete the 6 minute AMRAP, please spend the next 6 minutes getting prepared for the workout to follow.

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Every 2 mins for 32 mins, alternating between:
5 Squat Snatches, pick load
15 Dumbbell Bench Press + Dumbbell Farmer Carry 60m
row, 400 m
Rest 2 mins

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Squat Snatches- starting at 65% 1RM
32.5/22.5 kg

AMRAP6
-hang power clean
-front squat
- STOH
-Bar over burpee
Reps:2-4-6-8…

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Emom 40:

8-12 db snatch
8-12 toes to bar
8-12 dbl db lunges
8-12 burpees
15-20 sit ups
8-12 push presses
8-12 dbl db front rack squats
8-12 push ups

10/15 kg db

-max meters

Snatch – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

15-30min easy pace bike cooldown PK 1-2

2-3sets:

10m OH walking lunge
15 GHD hip extension
20 banded pull apart