Front Squat
5-5-4-4-3 reps (75-85%)

• Aim for HR zone 1-3
• Scale and rest as needed
• Low intensity and steady pace

45min @ easy pace:
30-40cal machine
10-14 alt. reverse lunge wallball
40m sandbag bearhug carry
20 shoulder taps in straight arm plank

2min jump rope
20m+20m single arm farmers carry
6+6 single arm KB C&J
20s+20s side plank

30-40cal machine
10-14 slamballs
12 reverse lunge with empty bar (4 back rack, 4 front rack, 4 overhead)
20-40sec hollow/tuck hold

4x
3min ON/2min OFF
alt. A and B

A) 30 Wall Balls
20 DB Snatches 22,5/15kg
+ Max Cal. on a machine

B) 20 Toes-to-bar
15 Hang Power Cleans 60/40kg
+ AMRAP of Bar Facing Burpees

Weighted Chinup 3x4, 2 RIR,
Tempo 3010, Rest 2min

Build to a Heavy 1-Rep Power Snatch
16:00 to find the heavy single
Option: Technique practice

8 DB thrusters 2x22.5/15kg
16 pull ups
20/15 cal machine

4sets

6 Sots Press, Work in as deep position as possible

6-5-4-3-2
Power Clean & Jerks

• Reps must be Touch and Go.
• Start Moderate and Build Moderate-Heavy.
• RPE 7

AMRAP 32

1000m Bike / 500m Row, Alternating between rounds.
30 Hang Squat Snatch 35/25kg
30 Bar Over Burpees

AMRAP 12
3 Bar Muscle-Ups
6 Pistols
9 Deadlifts 100/70kg
12 Box Jumps