15 mins max time for
200m run
10 KB swings
10 push-ups
10 sit ups
Then go down by twos 8, 6,4,2

4 min rest

8 mins max time for
50 skips & 25 burpees
40&20
30&15
20&10
10&5

4 min rest

5 mins run or xtrainer or rower.

3 rounds for time
20 burpees
30 wallballs (pick a weight)

Time 10min:
25 box jump basso
25 box jump medio
25 box jump alto
Amrap wall ball @6kg

5min ME Snatch for QUALITY of 80% of the complex (hang snatch + snatch)

@80% 1RM

15min EMOM

10 x deadlifts @ 40kg
10cal row
60 Singles

• Global Foam Roll Hamstrings x 60s each
• Adductor Rock Back Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

21-15-9 of
Kbs 24 kg
Lh snatch 24 kg
Rh snatch 24 kg

15-12-9-6-3
Power Snatch (70 kg RX+)
Box Jump (x2 RX+)

3 rounds for time
1000 m row
800 m run
20 wall balls 20lb ball