A,
Back squat cycle 4 week 2
1x3@70%
1x3@80%
1x3+AMRAP@90%

B,
Snatch Balance 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Tempo Snatch Grip Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 sec pull from floor to standing position.

D,
For time:
100 Dumbbell Box Step Overs @17,5/12,5kg

Every 1 min complete:
3 Dumbbell Power Clean & Jerks@17,5/12,5kg

Goal: sub 15 mins

E,
Every 1 min for 12 mins, alternating between:
10 Ring Walk Outs
Ring Support, 20 secs + Bottom Ring Dip Hold, 20 secs
10 Hip Extensions + 10 Ski Erg Calories

Hip Extensions- add weight if able

E90S for 18min(4 rounds)
1: 3x wall climb + 30sec Hand stand hold
2: 5x SL squat/each leg
3: 10-20x Pike compressions
+
10min amrap
7 Burpees
7 wall balls
7 Push ups
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(30)
WRK 5:00 REST 1:00 x5
12 dumbbell alternating strict press
24 heavy jump rope
12 dumbbell step ups or lunge
24 dumbbell hop overs
12 dumbbell sit to stand
(sit to a box or chair w/db's and stand)

Finisher
50 double crunch
1:00 samson stretch

8-8-6-4-3

Go every 2:30

6x 500m Row (2:05/500m)

After every row snatch squat practice.

8-8-8-8-8

Go every 2:30

45 - 60 @ Zone 2 Ski

Every 10 minute, 1-2 minutes Triple Unders

For time

• 500-meter row
• 15 bench presses

♀ 95 lb
♂ 135 lb

Buy in...
30 wallballs

3 rounds:
7 burpees
10 kb swings
10 sit-ups

Buy out...
30 wallballs

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x air/goblet squat
10x burpee