BB SUMO DL 4 X 15

Superset!
4 rounds
Glute Bridge Floor Press 4 x 6.
Rest 45s.
Elbow Out Landmine Row 4 x 8-10 each.
Rest 45s.

• Build weight in floor press each round, last round tough. Row maintain a steady weight all sets.

A)
Back Squat: 6 x 3. Rest 2:00
- Heavy 3 in 6 sets.

B)
DB Split Squat 3 x 8 each. Rest 60s.
- 3 working sets at the same weight

C)
Crossbody Carry 3/side x 30m
- Challenging effort

In Twenty minutes find Front Squat 4RM
....
into

In fifteen minutes find Back Squat 2 RM

Pause Back squat (2s)
5x4 v1

15m HSW (5 wall climbs)
15 Pull ups
3 squat cleans 100/70kg

Post total reps. Count HSW as 3m sections so 5 reps to match wall climb

4x 8min On/2min Off

1) 8min c2bike
2) 8min amrap: 8 snowangel, 8-12 hollow rock 4+4 kb ohs
3) 8min ski
4) 8min amrap: 2+2 tgu, 12 russian twist, 20-40 Du

(2min rest between sets 2&4 targets 3-4+ rounds)

Quality Amrap 20

200m run
1-2 rope climb
8+8 lunge press
15 banded pull apart

(target 3-5rounds)

15x1 Power Snatch

Go every 30sec
start at about 65% and add every 3rd lift if possible

10x
Clean + Hang Clean + 2 Jerk
- Go every 75-90sec, start from 70% and add....