For time:
50 toes to bar
50 burpee
50 box jump (step down)
50 kettlebell swing 24/16kg

EMOM 20, Work 0:45 / Rest 0:15

Minute 1 : Power Snatch 35/25kg
Minute 2 : Row Calories
Minute 3 : Burpee Box Overs 24"/20"
Minute 4 : Push-Ups

Score : Total Reps.

Every 1.30min x 8
Alt. A & B

A) 3-3-2-2 Push press V.1-2
B) 3-3-2-2 Pull up V.1-2

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21/15/9 FOR TIME

• DB alternating Snatches 22.5kg/15kg
• Burbees over DB

Spend some time mobilizing the shoulders, legs and lower back and Warming up these areas. Try a few reps with lower weights before attacking the actual workout

TIMES TO BEAT

Beginner athlete: 7min 26sec
Average athlete: 6min 12sec
Advanced athlete: 4min 58sec
Elite athlete: 3min 43sec
Regional athlete: 3min 13sec

4rounds:
10-12 DB Bench press
3-10 strict pull up

tabata of your choice

hollow / plank / sit up / superman / bicep curl etc..

POST WORKOUT STRENGTH
8x2 Deadlift

• Use the same Heavy Weight for All Sets
• RPE 9
• Week 4 of 6
  

Weighted sit-ups
5 x 10

Back squat
Sets of 10

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Post 5 heaviest successful sets

Every 4min x 5
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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