5 x e2m:
5+5 BB reversed lunge

3 rounds of:
8 deadlift
8+8 band woodchop

15 x 30s on / 15s off:
1) row or ski
2) dkb swing
3) v-up alt.

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

30mins work:
60m Farmer Carry - AHAP
60m Sledpush - AHAP
60m DB Walking Lunges - Moderate weight
20 D-Ball, Stone or Sandbag to Shoulder

• Do in any order and split as needed.
• Once you have completed one round of each, start the next round and just continue working for 30mins

25cal erg

Then
2rnds
10m duck walk
4 Burpee + gto with 10kg plate (eli ensin burpee ja perään ground to overhead)
4 + 4 Windmill with 5kg plate

Movement prep:

Banded Triceps Complex - AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.

Foam Roll Lats x 60s each side

3 rounds For Time:
500 m row/skierg
10 burpee
20 KB USA Swing @16/24
10 goblet squat
20 overhead plate lunges @15/20
500 m row/skierg
10 overhead plate lunges
20 goblet squat
10 KB USA swing
20 burpee

Timecap: 30 mins

10 renegade row 5kg/10kg
10 dumble thruster
10 box jump 24"/20"

WARM UP + TECHNIQUE 10-15min

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POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min

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CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min

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CLEAN BELOW KNEE + SPLIT JERK
3[2+2]@60-70%, 4[1+2]@75-83% jerk-% pal 2min

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3-POSITION CLEAN PULL + CLEAN PULL
*2cm off the floor + knee + power position
3[2+1]@+5kg today best jerk, pal 2min

WU
3rds
8x good morning
8x plank shoulder tap
8x burpee

WARM UP + TECHNIQUE 10-15min

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POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min

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CLEAN HIGH PULL from POWER POSITION + HIP CLEAN PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min

--

CLEAN BELOW KNEE + SPLIT JERK
2[2+2]@60-65%, 4[1+2]@70-78% jerk-% pal 2min

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3-POSITION CLEAN PULL *2cm off the floor + knee + power position
3x2[1+1+1]@+5kg today best jerk, pal 2min