500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

Tempo FRONT SQUAT
4x3 rest 2min
5-3-X-2
@ +2-5kg ( should be closer to 90%)

20 rounds
3 power cleans
3 front squats
3 jerks

1 does 1 rests. 10 rounds each

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

Squat snatch every 2 minutes:
Reps: 3-3-2-2-1-1

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

*2rounds: *

20s hollow hold
20s side planks / R
30m single arm farmer carry / R
20s side planks / L
30m single arm farmer carry / L
20s hollow hold

rest as needed between sets

FOR RECOVERY
6:00 of Yoga Flow...
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound

5 x 8

Find a technically solid weight for the following complex:

snatch pull - hang power snatch - power snatch

Row 1000m

Then 3 rounds :

5 Front Squat
3 Shoulder Press
5 Good mornings
3 Push Press
20 Single Unders