A: Weighted trapbar jumps 8x3
B: Power clean 5x3
C: Strict pull ups 3set
D: SBRG lat pull downs 1xMax
E: DB biceps curls 1xMax

3min ski + 6-10 heavy DB snatch

3min row + round of Cindy

3min bike + 4-8 sandbag ground to shoulder

RPE total 3+/5

Back Squat

6 x 3 @ 50-60%. Fast Hip extension

btw sets 3 High Box jumps

SO 3:15

Active Recovery is important to allowing your neuro-muscular system to recover from strenuous work while remaining active and moving.

Workout: A) Swim 500 meters or 25 minutes, whichever comes first, easy pace, no extreme elevated heart rate. B) Stretch with bands and foam rollers for 10-20 minutes

Alternate workouts: 25 min bike or job at easy pace followed by 10-20 minutes of bands and foam roller mobility work

Alternate workouts: Perform yoga for 40-60 minutes

Log your choice or workout and results in comments. Note how well you perform or struggle to track your progress in that area.

DEATH BY T.C 20'
EVERY 2'
6 WALLBALLS
6 DEADLIFT 90/65 - 70/45

Power Snatch + Hang Squat
Snatch + OHS.

Try to do this “no feet” which
means you can´t spread/move
your feet on the ground during
the lifts.

E90-120sec x5-7
RPE 3 to 3+, go by feel. Light
and snappy.

Snatch grip OHS 2x3 + 3x2

4 rft
400m run
80 double under
12 double dumbell hang squat clean 20kg+20kg

Build To A Heavy Double

*Repeat from 3.18.22 

Amrap 8
15 deadlift 60kg
12 box jump over 60cm
9 push jerk 60kg
Rest 4'
Amrap 8
15 deadlift 50kg
12 box jump over 60cm
9 push jerk 50kg