5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each intervall

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

A,
Power Snatch + Snatch + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg

Rest 2 mins between each round.

Goal: Sub 3 min/round

C,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs

Rest as needed between each set or cruise through.

3 rounds:
20 Banded Face Pulls
15 Lu Raises, pick load

Week2
A) Strict Press
5x5 @70%
- last set AMRAP

B) Upper body accessory

3x
20/20s SA Bottom-up KB hold
15 Prone Y-raise

C) Single leg work
3 sets
20/20s Single leg Glute Bridge hold
8/8 Single KB Lateral Lunges (ipsilateral)

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

For time:
• 40 Deadlift (bodyweight)
• 20 Burbee over bar
• 40 Front squat (50% of bodyweight)
• 15 Burbee over bar
• 40 Power clean (50% of bodyweight)
• 10 Burbee over bar
• 40 STOH (50% of bodyweight)
• 5 Burbee over bar
• 40 OHS (empty bar 45lb)

Time cap 40 min.
Target sub 30 min. / Competitors sub 20 min.

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20min AMRAP

400m Run
100 Double unders

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WARM-UP:

EMOM12

1: Rope jump
2: 20m Samson stretch walk
3: 100m Run
4: 20m Duck walk + 20m Bear crawl

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A: Back squat 3x5
B: Strict HSPU 5xMax
C: Dips 1xMax

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 1 minute
Repeat 5 times