5 Minutes of Static Stretching

4 rounds for time:

20 power snatch 25/35kg
20 box jump over
20 pullup
20 cal ergo

Strength

8-8-8-8-8-8

step up each leg

either increase weight or height from last week

E.M.O.M. 10'

► 04 Snatch
► 04 Burpees Over Bar

5 rounds
1' american swing
1' ghd sit ups
1' toes to bar
1' rest

Warm Up
2 Rounds
400m Run
6 Inch Worm Push Ups
12 Alternating Lunges
8 Supermans

Lift
Shoulder Press
2-2-2-2-2-2
Increase weight each set (6 sets)

Workout
3 Rounds For Time:
15 Deadlifts (bodyweight or 50% of 1RM)
15 Hand Release Push Ups
15 Strict Sit Ups (cross hands over shoulders)
15 Goblet Squats (50/35)

3x 20 ghd abs and 3x 20 ghd hip extension (back
muscles).

Back squats to the song!
135/95

Weighted Pull Ups
5-4-3-2-1-1-1-1

Push Ups
4 sets max reps (tempo 31X1)