A: Back squat 5-5-5+
B: Standing SL hamstring curls 3x6/each leg
C: Dips 3xMax
D: Lat pull downs 3set

Partner wod
AMRAP 10 mins
10 Syncro plank up
20 Syncro KB goblet squat @20/12kg
30 Syncro Single arm Kb push press
40 Syncro sit up with wallball@9/6kg

3 mins rest

AMRAP 10 mins
10 Syncro burpee KB deadlift @20/12kg
20 Syncro T2b
30 Syncro KB Teapot total
40 partner wall ball @9/6kg

3 mins

AMRAP 10 mins
10 Syncro medball clean @9/6kg
20 Syncro T2B
30 Syncro push up plank clap (total reps)
40 Syncro USA Kb swing@20/12kg

A,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy weight for the complex and accumulate a total of 5 work sets within 15% of your best for the day.

B,
Every 1 min for 15 mins, alternating between:
20 Thrusters, 43/30kg
20 Toes-to-bars
60 Double Unders
20 Kettlebell USA Swings, 24/16kg
20 Box Jump Overs, 60/50cm

C,
3 rounds for quality of:
5 L/5 R Single Leg Hip Thrusts
15 L/15 R Lateral Leg Raises
5 Seated Good Mornings, 20/15kg

Seated Good Mornings- eccentric; 5 secs lowering

Rest as needed between rounds.

A:
1rm squat snatch

B:
Muscle clean + push press 8x2+1, increasing weight

DB Plank Pull Through: 3 x 10 each. Rest 60s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Easy pace 40min:
Run 800m
16 box step overs
20 abmat sit-ups
14 db thrusters
10 ttb/leg raise

Core tabata:
Toes to post

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3x2[1+1]@barbell, pal 1min

--

SNATCH
1@climb to the maximum of the day, pal 2min

---

TALL CLEAN + SPLIT JERK
2x2[1+2]@barbell, pal 1min

--

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

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3-POSITION PAUSE CLEAN PULL + CLEAN PULL
*pause 2cm floor + knee + power position, pull ful foot
3-4[2+1]@+5kg today best jerk, pal 2min

2x AMRAP heel elevated Goblet squat
Leave some reps on the tank.

**Location: Converse Pool

Uniform: Worn - winter APFUs with summer APFUs and a water source
Pack – towel and extra clothes in assault pack (or black/coyote tan backpack)
Upon arrival NLT 0545
First formation NLT 0600
Dynamic Warm-Up:
30m butt kickers
30m high knees
10 jumping jacks
20 arm circles (10 forward; 10 backward)

Workout
Separate into swimming ability groups (lanes shallow to deep: beginner to advanced)

Beginner Workout:
Tread (alternate high knees)
AMRAP 20 minutes
25 yard kick holding partner’s shoulders who is walking backwards
25 yard swim/paddle/walk
Jump/climb outs

Advanced Workout:
AMRAP 15 minutes
25 yard swim
15 push-ups
15 squats
15 flutter kicks
Rest 2 minutes

Sprint relay between lanes

Accessory Work:
Tread water with hands for 3 minutes
Tread water without hands for 2 minutes

Cool Down:
Quad stretches
Hamstring stretches
Overhead arm pulls
Across body shoulder stretch
Showers