On the 2:00 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Build to Heavy Set of 5

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump

DL
5 x 3
4 - 1 - X - 2
- down - bottom - up - at the top
- use moderate weight
- focus on pressing with legs and upper back tight
- leave 4 reps in rez

3 Sets Each Side:
7 Single Arm Dumbbell Bench Press @ 35kg
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week.

3 Rounds:
80 Meter sled sprints + 10kg plate
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)

15 min

• 7 Burpees
• 7 abmat situps

25/20/15/10/5 of goblet squats (16/12), hrpu, burpees, dumbbell snatches, rope singles x 2.
Lung burster with Mrs N, 18:54/20:53.

0:00 - 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4"/3")
10 Pausing Pistols

10:00 - 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions

16 x 20s. on 10s. off
for max call
Assault bike

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) @ 24kg
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100') @ 24kg
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.