4 rounds For Time :
* 40 Squats
* 30 Hand Release Push Ups
* 20 Burpees
* 400 m de course

EMOM2,5

3x4 deadstop deadlift @70%
3x4 TNG deadlift @75%

Snatch

A) E75SEC X6

• 2 Squat Snatch (drop and go) *75-80%

B) E90SEC X4

• 2 Squat Snatch (drop and go) *80-85%

Back Squat

A) Build to days heavy 3 RM

+

2x4 @90% from 3RM

Metcon

4x 4min on/2min off
Alternating A&B

A)
- 15 Cal C2 Bike
- 10 Burpee Box Jump Over
- 8 Pull Up

B)
- 15 Cal Row
- 10 Thruster @40kg
- 3 Wall Walk

30-60 Minutes @ Zone 2 Heart Rate

5*60%
3*70%
2*80%
2*90%
1*95%

3 rounds for time:

1000 m BikeErg
10 tng power snatch

Q7AV

Box height: hips above knees
Sit and stop before going up

A,
1x [ 1 Hang Snatch + 1 Snatch + 2 Overhead Squats ], pick load

Every 3 mins for 15 mins.

Goal of using 80% or higher of your squat snatch for each set.

B,
2 rounds for time of:
100 Double Unders
50 Alternating Dumbbell Box Step-ups, 22,5/15kg, 30cm
35 Air Squats
20 Dumbbell Burpees, 22,5/15kg
3 L/3 R Turkish Get-ups, 24/16kg

Goal
Sub 15 min

C,
3 rounds for quality of:
Single Leg Glute Bridge, L 20 secs/R 20 secs
20 L/20 R Lateral Leg Raises
10 L/10 R Band Knee Abductions

Rest as needed between rounds.

5 x 8

5 ring row
10 push-up
15 OHS
20 sit up w ball

TC 20 min