A) 3 sets for quality of:

12 alt. straddle Z press
6/6 single leg romanian deadlift
30/30” KB suitcase carry

B) AMRAP 15 mins with partner (relay style, so one person completes a full round)

3/3 KB snatch
6 box jump over
9 goblet squat cleans

@24/16 kg

Goal: 10+ rounds

• Step-down from 30"/24" box until toes touch the ground
• KB as extra weight, state KB weight
• Alternate legs as desired

Find your RM3 for Zombie Front Squats

𝗟𝗲𝘃𝗲𝗹 𝟯:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
Max Cal Ski Erg

2, For max Cal:
30 m Handstand Walk (4*7.5m) (4*25 feet)
Max Cal Row

𝗟𝗲𝘃𝗲𝗹 𝟮:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
Max Cal Ski Erg

2, For max Cal:
15 m Handstand Walk (2*7.5m) (2*25 feet)
Max Cal Row

𝗟𝗲𝘃𝗲𝗹 𝟭:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
Max Cal Ski Erg

2, For max Cal:
3 Wall Walks
Max Cal Row

AMRAP15:
1. 20 DB snatch (22,5 kg)
2. 20 burpee over DB
3. 40 DB farmer's carry lunge (2x20 kg)
4. 60 DU

Share reps evenly.

4x 7 front squat +13 back squat

"

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Power snatch + Snatch
6 x 1+1 @ 80-90%, As heavy as possible with good form

Push press behind neck snatch grip + snatch balance
4 x 2+2 @ 70-80%

Front squat
4-6 x 3 @ 75%

Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row"

1-2 Rounds

10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
1-2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses

5-4-4-3

A:
Clean & jerk - find your 1RM

B:
Snatch pull + muscle snatch 5x1+2 @easy weight