2x7 Squat clean (tng)
1x7 Hang power clean (tng)
2x4 Squat clean (drop and go)
2x4 Hang squat clean (drop and go)

A,
7 rounds for quality of:
Monostructural Cardio, 3 mins
2 Push Press, pick load

Monostructural Cardio- Bike or Row at RPE 7/10
Push Press- 85%+ 1RM

B,
3 rounds, each round for time, of:
10 Strict Pull-ups
20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
30/25 Bike Calories
Farmer Carry, 24/16kg, 30m
150 Double Unders

Rest 2 mins between each round.

Goal
Consistent effort on all rounds and sub 7 mins each round.

C,
Stretch:
Pec Stretch
:60-90 sec

Couch Stretch
2 min/side

Banded Lat Stretch
:60 sec/side

Adductor Stretch
:90 sec

5 RFT :

10 Thrusters 50/35kg
10 Bar Over Burpees

TC 7

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Foam Roller T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*

*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-

4x12min (A+B+A+B)

A.) Upper body
• 10 OHS-position shoulder rotation
• 10 bird dog
• 10 lying prone press
• 10+10 wall hinge( 1hand at a time)
• 20 plate truck drivers

B). Lower body
• 10 curtsy lunge
• 8+8 box step down (slow!)
• 10 kangaroo squat
• 10+10 banded deadlift + good morning
• 3+ 3 full perfect stretch combo

Shoulders/Arms

Warm Up - 4 sets
20 shoulder taps
20 scap pushups
20 band pull apart

Superset #1 - 4 sets
A1., Shoulder Press 12
A2., Face Pull 15

Superset #2 - 3 sets
B1., Seated Dumbbell Press 12,10,8
B2., Lateral Raise 12

Superset #3 - 3 sets
C1., Front Raise w Rope 12
C2., Rear Delt Raise 12

FINISHER - for time with Band
100 Biceps Curls
100 Triceps Extension
(FINISHER: just feel the PUMP)

Peaking 4
Päivä 8

A.1) Power snatch + Dip snatch
1+1 ~10min

B.1) Low hang snatch +ohs w/pause atg
6×1+1 @75%

C.1) Low Hang power clean
6×2 @75%

D.1) Clean grip romanian deadlift
5×5 very heavy

E.1) Strict press
5×3 @75-80%

Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(18)
WRK for 18:00 mins
5 half burpees
(from the ground to squat position)
10 goblet squats
(three sec pause in the squat position)
5 burpees
20 dumbbell hop overs

Finisher
30 v ups
1:00 quad stretch

6x5 min cardio of choice, 1 min rest between.

Row, ski, bike, run or

5AMRAP: 10 knees down push-ups, 10 empty barbell presses, 10 empty barbell squats, 10 empty barbell bent over rows