A: Double Power snatch + double squat snatch 4x3
B: Power clean+ hip power clean+ squat clean 3x3
C: Front squat triple @80-83% of front squat max 4x3

Lepoja

Every 50 seconds x 10
10 wall ball (9/6kg)
Time remaining tyre flip (goal 20 m)

Result is distance for tyre flipped

Set clock to interval (50s work, 10s rest)

5X3
5 sets of three reps

Saturday

HBBS
5x @ 75%
3x @ 85%
1+ @ 95%

Bench press 3 RM, then 3x3 @ 90%

A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs

Mobility klo 17:00.

Field Conditioning
2 Mile Warmup Run

Followed By…

7 Sets (On the 3:00):
25 Yard Shuttle
50 Yard Shuttle
100 Yard Sprint

Run from 0 yard line to 25, and back. 50 yard line, back. 100 yards to finish. Each set is 250m total.

Conditioning
5 Round For Time:
200 Meter Wreck Bag Run (50/35)
50′ Handstand Walk
1 Round of “DT” (155/105)

1 Round of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Assault Bike Conditioning
Males: 27-24-21-18-15 Calories
Females: 24-21-18-15-12 Calories

Rest 1 Minute Between Each Set