Push press 4 RM, then 3x4 @ 90%

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #2 of #3. Let's aim to build upon last week, with a third and final increase next week.

45 min
3 min run/1 min walk
HR 130
6.7 km
6.48 min/km

60 min massage

On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean

• Two pauses on the repetition.
• 2 Second Pause at Knee
• Second Pause in Catch

5min Row/Airbike nose breathing only

Perfect Stretch video

Worked up to 103#

3-5 rounds for quality

12 overhead squats (15/20kg)
6 bar over burpees
3 PEP

5min Airbike/Bike/Row with nose breathing only

5+5 Lying Shoulder Circles video

Muscle snatch 5x2
Power snatch 5x1
Front squat 5x2

AMRPA 40 mins
5 burpees every 2 mins
100 Deadlifts
100 Wall Balls
50 cal row
100 DB Snatch