Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

Finisher
30 double crunch
1:00 samson stretch

A: Hang power snatch+ double squat snatch 4x3
B: Clean pull+ power clean+ squat clear 3x3
C: Clean pull @80% of clean pull max. 5x3

5x7 / 3min

65-80%

This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

• Hanging on the bar
• Easy stretching
• Upper body mobility

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

Deadlift 6x6 /3min
75-80%

5 ROUNDS

Set a target of cals and go for the target on all ergs in all rounds - Like Mikko's triangle

• 2 min Assault bike
• 2 min Rowing
• 2 min Ski erg
• 2 min break

Score is target cals

5 Rounds For Reps [20 Minute Cap]:
15 Shuttle Runs
Max Unbroken Toes to Bar
15 Shuttle Runs

Max Unbroken Bar Muscle-Ups

1 Shuttle Run = 10m 

A,
Hang Snatch 1-1-1-1-1

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

B,
"IsaGrace"
For time:
30 Snatches@61/43kg
30 Clean & Jerks

Goal: sub 8 mins

C,
3 rounds for quality of:
15 Band Pull Aparts
Hollow Hold, 20 secs
10 Band Front Raises
L Side Plank, 20 secs
10 Band Face Pulls
R Side Plank, 20 secs
10 Scap Pull-ups
Superman Hold, 20 secs

Complete 2-3 rounds.