For time:
3-6-9-12-15 reps of:
- Power Snatch (50/35 kgs).
- Overhead squats (50/35 kgs).
- Pull ups.

Full vest.

"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (32/20kg)

3-2-x-1 seconds

#Strength | 3-3-3-3-3 reps of:

• BB hang squat snatch

AMRAP 8'
Snatch @50kg
Toes to Bar

• Ascending reps (2...4...6...8...)

Rest 2'

AMRAP 8'
Power Cleans @50kg
Pistols

• Ascending reps (2...4...6...8...)

Score both and see the total number of reps.

6x2 front squat with 1 sec pause 70%-80%

3 rounds
10 burpees
10 KBS 53#
400m run

• 4 min rest

3 rounds
10 burpees
10 KBS 53#
200m run

Total time including rest

100 Hollow rocks for time.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 10 Plate Sit-Up + 10 Russian Twist
2) 3-7 Chest Rings Pull-Up + 5sec Hold

RPE 3+ to 4

90 min
Warm up

A. Every 90 sec, for 15 min (10 sets):
Hang clean + clean
25 35 45 45 47.5 50 52.5 55 57.5 60 :)

B. HSP week 2, day 2
Back squat 10x50 8x57.5 8x62.5 8x65
Front squat 5x45 5x47.5 5x52.5 5x52.5

C. Deadlift
10x50 10x62.5 10x67.5 8x77.5 6x82.5

D. Row for 15 min, easy pace