4 Sets
15 Hip extension
8/8 Elevated Reverse Lunges @2x22.5

Sprint Intervals - on grass- 10 x 100yds - no time - tried to run at 90% - 20 pushups between reps

50-40-30-20-10 of
Sumo deadlift high pull
Hang power clean
Push jerk

@30-40 % of C&J 1 rep max

OHS 4x4
Ring dip 6x4

A.
2 sets
12 min AMRAP:
24 Cal bike erg
12 Burpee over parallette
6 Ring MU (12 toes to rings)
*rest 5 min btw sets

B.
5 sets for time
20 Cal ski erg
3 Power snatch
20 WB
3 Power snatch
*rest 2 min btw sets

D.T. with partner
(35+ yrs)

5 kierrosta (for time) :
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg STOH / Push jerk, 6 reps

Split as needed

Snatch technique

3-5 rounds, 2 min rest between rounds

6 box jump over
6 burpee bar over
6 pullup

30on/30off
3x30 sec ski
3x30 sec row
3x30 sec bike

• 3x 6 shuttlerun

5 sets each leg. Go for strict slow reps

Emom 10
3 Deadlift

With partner, IGYG
3 Rounds each:
15cal Ski
12 (6/6) SA DB OHS 20/15kg

Rest 3:00

3 Rounds each:
12cal AB
12 (6/6) SA DB C&J 20/15kg