4 rounds, tempo 3101

• 5 front squat
• rest 2min
• 5 double db shoulder press
• rest 2min

more weight than last week
same weight in all sets
no belt

Push Press
2x5
3x3

15 min AMRAP:

• 10 toes to bars
• 10 burpees
• 20 kettlebell swings (24/16kg)
• 30 double unders

For time:

• Deadlift (60-70% of 1RM) 15-12-9-6-3
• Box jump (60/50cm) 15-15-15-15-15

3 pos Clean + Split Jerk
Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

The handstand

The coach will give you various progressions, find your level and practice

2 x Squat Snatch @ 60%

NOT TNG!

Every 90 sec x 8 (12min) 


Choose 2 drills and alternate between them

Drill options:
Wall climb as close to wall as possible
Headstand hold
Kicks to wall assisted hs hold
Kicks to free standing hs hold (with a friend as a back up)
Shoulder taps on wall / box
Lateral steps on wall / box
HS walk / with or without friend
HS walking over obstacles/plates/mats

5 - 5 - 5 - 5

Technical max every set (1 rep reserve every set)

Complete as many reps as possible in 7 minutes of:

RX
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Men use 45kg.
Women use 29kg.

SCALED
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

Men use 29kg.
Women use 20kg.

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This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.