4 ROUNDS FOR TIME
250 m row
24 KB swing
18 KB frontsquat
12 double KB clean&jerk

Warm Up
2 sets
2 min bike,row, ab, run
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (R/L)
then warm up sets for squat 3x4-6 reps, start with barbell and build to starting weight

Strenght
Tempo Back Squat 4x6reps @55%+ of 1rm
building to todays heavy 6 rep set. rest 3-4 min bwn sets.

Metcon
Emom 20
odd : 2 hang power snatch + 2 ohs @60-80% of 1rm power snatch
even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

EMOM 40
1) 45s Erg (medium effort)
2) 10 Kipping Pull-Up
3) 15-20 Wall Ball
4) Rest
5) 45s Erg
6) 3-5 Wall Walk
7) 10 Burpee Box Jump Over
8) Rest

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering

Hang squat clean 3 RM

OPTIONAL COOL DOWN

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

Power Clean waves :

5-3-2 : 70%, 75%, 80%
5-3-2 : 75%, 80, 85%
5-3-2 : 77,5%, 82,5%, 87,5%

Go every 2:00

5 sec hollow hold
5 hollow rocks
5 tuck-ups
5 v-ups
5 sec hollow hold

4 rounds @ steady pace
10 Box pike handstand steps
8 Blackburns
6 Thoracic bridges
4 Dead hang single arm turns
2 e/side 90/90 to external rotations

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Muscle-up push-ups
5 Ball slams
5/side Single leg DB snatch
10 V-ups
5:00 Bike Erg @ easy pace

3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs