4 rounds for quality

• 6 + 6 zercher reverse lunges
• max reps strict toes to bar or L-hang
• 10-15 ghd sit ups

3x max reps with bodyweight, add 10% to last weeks, rest 4-5 min

No more than 30 reps.

EMOM 12

1. 45 sec Front Rack + OH Carry 24/16Kg
2. Arch Rock 15
3. Hollow Rock 15

5 Rounds every 1:30min

On the 00:00
Hang Squat Snatch

On the 00:45
Squat Snatch

@75%

--Rest 1:30min--

Then
Every 1:30
4 rounds to find heaviest TM Snatch

In teams of Three:
Row 21x500m

4 rounds for time:

• 300 m row
• 6 hang power cleans
• 6 thrusters

1 minute rest between the rounds. Weight is 2/3 of 1RM thruster

4 rounds for time:

• 8 unbroken reps of hang power clean 80/55kg
• unbroken set of wall balls for max reps
• rest 2min

Find your 1RM TM in 20min!
5s pause

Find your 5RM of the day of the power clean in 20min

Touch & go

Warm-up:
10 Walking lunges with a twist
10 Forward and backward leg swings
10 Lateral leg swings
10 Arm circles (forward and backward)
15 Band pull-aparts
10 Scapular wall slides
10 Cross-body arm swings
10 Shoulder pass-throughs with stick
6-8 Inchworms with push-up
20m Bear crawls (forward/backward)
8+8 Scorpion kicks
10 Cat-cow stretches

Warm-up2:
200m jog
5 burpees
5 thrusters
5 pull-ups
5 box jumps
5 push ups
5 t2b
200m jog

WORKOUT
For Time:
400m run / ergo
50 burpees
50 thrusters (30/40kg)
50 Pull ups
50 box jumps
50 Push ups
50 T2B
400m run

• scale as needed!