A, Week1
Back squat
1x5@65%
1x5@75%
1x5+amrap @85%

B,
1 Squat Snatch, pick load

Every 1 min for 10 mins.
Use 60-70% of 1RM.

C,
Every 3 mins for 12 mins do:
5 Hang Power Snatches, pick load
10 No Push-up Burpees
15 Wall Ball @9/6kg

Hang Power Snatches- use 60-70% of 1RM

D,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 15m/R 15m
15 Band Face Pulls

For time

• 30 deadlifts
• 60 toes-to-bars
• 30 front squats

A,
Teams of 3 - 5 rounds for max reps of:
15/13 Row Calories + max reps in remaining time Single Unders, 1 min
15 Russian Kettlebell Swings, 24/26kg+ max reps in remaining time Single Unders, 1 min
15 AbMat Sit-ups + max reps in remaining time Single Unders, 1 min

Complete in teams of 3.

B,
For distance:
Sled Drag: 1x 10 mins, pick load
Use a moderate weight that allows for a steady march.

Push Jerks

5-5-5-3-3-3-1-1-1

Go Every 2:30

WARM UP

10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E7MOM
4-7 rounds:
2000m bike ( moderate pace / not too fast )

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

pallof press w. arm raise 3x6/6

bent over T raises 3x8

front squat 1RM

Alternate A1/A2

A1. Romanian deadlift – 3 x 8-10 @ RPE 7-8 (2-3 RIR) rest 1:00 before A2

A2. Sled push– 3 x 20m @ challenging weight, rest 2:00 before A1

Build up to heavy 1RM

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
1-2 Rounds
5 Scapular pull-ups
5 Inchworms
5 Back support slide throughs
5 Russian dips
+
1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for the squat clean
* Practice wall walks, wall balls, bar muscle-ups between sets
+
2 – 3 Rounds @ increasing pace
1 Squat clean @ workout weight
2 Wall walks
12/8 (cal) SkiErg
8 Wall balls
2 Bar muscle-ups