Front Squat for load:
#1: 1 rep

4 rounds of:
5+5 single arm Ring rows
10 Arch rocks
5+5 KB snatches
10 heavy DB deadlifts
Rest

Push press 10-8-6-4 reps, then max reps @ 90%

Julkaistaan myöhemmin.

1+1+1@80%, jerk-%, rest btw sets 2min

5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval, except last 1min RPE 7-8
- Rest 1min btw intervals
Score: meters

Front squat 5 RM, then max reps Back squat @ same weight

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power clean and jerks
Overhead squats

– Rest as needed between sets –

Weight options. 43/30 kg (95/65 lbs) – 52.5/35kg – 61/43 kg – 70/47.5 kg – 83/61kg

** All sets of each movement need to be unbroken (so 10 UB power clean and jerks to start, then drop the bar before 1st set of 10 overhead squats)*

For time

• 1,750/2,500-meter Echo bike
• 30 wall-ball shots

• 30 knees-to-elbows

• ♀ 14-lb medicine ball to a 9-foot target

• ♂ 20-lb medicine ball to a 10-foot target

EMOM for 3 rounds
1) 10-15 Weighted AMSU
2) Max Russian twists
3) 10-15 Ab-wheels
4) (Weighted) Plank hold
5) Rest