27-18-9 reps for time:
Toes to bar
Kettlebell lunges 24/16kg

Deadlift 4x6x70%

A1: SL toe raise 3xMax/ben
A2: Evil wheels 3x10
A3: Pike compressions 3x10
B: Banded seated crunches 3x20

Week3
7x15

A/
21-15-9-3 Reps for Time
Thrusters (1st Round @50kg, then 60kg, then 70kg, then last round @80kg)
Calorie Row
Burpee Over Rower

TC:18'

B/
50 DB Push Press (2x22,5)
*start with 7 T2B every minute *

TC: 10'

1 hang snatch above the knee + 1 hang snatch below the knee

EMOM 5

1) Power Clean 5
2) Deadlift 10
3) Front squat 6
4) Wall ball 10

1a) Close Grip Floor Press in Bridge: 4 x 5. Rest 30s.
- add a little weight each set.
1b) DB Split Squats: 4 x 8 each. Rest 30s.

• Goal: 4 challenging sets across for this superset. Take 2 sets to warm-up for both movements.

Back squat heavy 1rep
+
Snatch pull 5x2
+
Lat pull downs 3x5

A: Back squat 3x5
B: Floating Snatch pull 5x2
C: Shoulder press 3x5
D: Strict pull ups 4set