Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
:35 on :25 off x5
airdyne
low plank
body builders
high plank

Finisher
50 cross crunch
1:00 min chest opener

M)
Pull

F)
Pull Ups to Failure (green, black, purple)
Chin Ups to Failure (green, black, purple)

In 30 Min complete as much as possible of the following
300 Jump Rope Singles
200 Flutter Kicks
100 Battle Rope Waves
in any order complete
30 Air Squats
30 Mountain Climbers
30 Burpees
30 Lunges
30 Step Ups
30 Sit Ups
30 Kettle Bell Swings
30 Jump Squats
30 Box Dips
30 Wall Ball Shots

Every 5:00 1 Circle Run

5x20-30 sec Hand stand balancing drill
+
Max set ring MU
+
Hang clean + Power jerk 5x3 @ 70%
Clean pull 5x3 @ 90% 1RM clean
Back squats 7x3 @75%
+
30-20-10
Hang power clean 40/30kg
500m row

3 Sets
5 Snatch Grip Behind the Neck Push Press (building weight a little)
3 KB Single Arm Rack Front Squat/arm
3 KB Single Arm Overhead Squat/arm
15sec Single Arm Ring Row Hold (be sure to keep shoulder blade down)

In teams of 4

9 min max distance of prowler push (20/15kg)

20 m is one rep.

21min EMOM:

1) Assault 10-20kcal
2) 10 Power Snatch (unbroken)
3) Rest

Keep the loading light and concentrate moving well and breathing. This is not all out effort.

Every 90 sec for 12min
1: Bench Press x5
2: Strict pull ups x6-8, add weight if possible
+
Every 90 sec for 12min:
1: Feet on box: hold push-up support 10 secs then walk hands in & hold box hstd 10 secs x3
2: DB rows 8-12/each arm

135 min

Skill: BMU practice for 40 min
8 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95%1RM range
40 - 45 - - 47,5

B. Snatch – 10 x 1 @ 85-90% of A, go every 45 – 60 seconds.
40 - 42,5 kg

2.Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 77-81%
(2) – Back squat, 3 reps @ 77-81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMAP (as many as possible) / 12 8 5 4
(4) – REST

3.SPP (Skill)
A. 18 minute EMOM, alternating
(1) – Power snatch @ 40 – 60%1RM (moderate load), 7 reps TnG
22,5 kg
(2) – Handstand push up (strict or kipping), deficit of choice, 5 to 10 reps
kipping from ground / 5 5 5 5 5 4
(3) – Double-unders, 30 to 60 reps / 30

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

7 rounds:

30sec ON, 30sec OFF

1) Weighted Box Step-Up (Front Rack/Overhead/Crossloaded/Farmer/...)
2) DB Snatch (alternate arms) (go by feel with the loading)
3) 10m Shuttle Run

This is not maximum effort, keep a steady pace.