CONDITIONING

EMOM x10

2 Power Snatch@60-70% + 3 Box Jump

These are on the same minute.

RPE 3, keep it light and fast

AMRAP 6:00
9 Bent-over Barbell Rows @42.5/30kg
9 Toes to Bar

4 rds
Strict pull-ups 6-8 reps
DB floor press 10-12 reps
Supine leg lifts 15-20 reps
rest 45 sec

L2: Strict C2b

Overhead Squat
3x10, Tempo 2110
Rest 90s

7 RFT
8 x Kettlebell thruster w. 2 KBs
(alternatively, you can use dumbbells) 16/12kg
32 x Double unders
8 x T2B

12min Time gap

Every 3 min x 4

complete
8 romanian deadlift (BW) + 8 weighted pistol squats + 8 strict toes to bar.

You can choose the weight for the pistol squat.

Scale pistol squat to banded pistol squats.

For time:
40-30-20-10
DB Hang Power Cleans @50/35lbs
Push-ups
Legless Rope Climbs (reps: 4-3-2-1)

• Rope Options: legless, legs, less reps, ground to standing with rope.
• 20:00 Time Cap

Find heavy set of
1 Clean + 1 Hang clean + 1 Fs + 1 Split jerk

Upper body mobility

10 reps each 3 sec hold
Cat-Cow
Down dog
Upward facing dog
Table pose
Bridge

1:30 each pose

L+R Threading the needle
L+R Eagle
L+R Band to rig lats stretch knuckles down
L+R Band to rig straight hand lats stretch (Stand straight)
L+R Archer with band
L+R Triceps stretch elbow against bench

Split Squat
3x8+8, Tempo 2010
Rest 2min