Warm-up:

3x
15/12 Calories erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with single kettlebell
20 Starfish crunches

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Power snatches

20 x 2 Power snatches @ 60%, lift every 1:00 minute.

Clean and jerks

Every minute on the minute for 12:00 minutes of:
2 “Power clean and push jerks” @ 60%

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Core:
Sandbag bearhug hold, 5 x 1:00 min

Bonus:
4 x 15 Banded chest to bar pull-ups
3 x 15+15 Seated 1-arm shoulder press
4 x 12 Weighted hip extensions on GHD

Wod
50/40 cal row

then 5 rounds

5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

Plate Figure 8s 2 x 10 each direction. Rest 60s.
- Try to minimize all movement except the arm. This is great mobility work for the shoulder
+
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Strict Pull ups
3x5

10 min AMRAP
10 pull ups
20 walking lunges
1 rope climb
10 push ups
2 wall climbs

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

3RFT:
Row 250m
Wall ball x15 (9kg)
Burpees x25
Wall ball x15 (9kg)
Row 250m

Run 10,000 meters, preferably on a trail.

5x5 @ 70-80% (65kg)

recovery week ➡️

20 min mobility for lower body

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EMOM12
1. Goblet squats × 30s for reps
2. Burpee box jumps × 30s for reps
3. Push ups on box × 30s for reps

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3 rounds (unbroken round if possible)
10 hollow rocks
10 V-ups
10 tuck ups
10s hollow hold