3rds
Nordic Curl x 6-8
rest 60s
Hanging leg raises x 6-8
rest 2min

4 Sets of
- 15m Single Arm KB/DB Overhead Walking Lunges
- 10 DB Bench Press

As heavy as possible

Clean & Jerk Complex
4 Sets of
2x Power Clean + 2x Split Jerk (4x2+2)

Max reps Wallball

AMRAP 17:00
20 Alt. DB Snatches @50/35lbs (total reps)
20 DB SA Push Press @50/35lbs (total reps)
400 Meter Run / Stairs x 1+½, Row 400m, Ski 400m
Rest 60s after each round

• Goal: Consistent effort throughout. Aim all sets the same pace.

Split jerk
5x3 70-80%
Rest 2-3 min

EMOM 8

Snatch + Hang snatch

Climb heavy

3 sets of
10 Double KB/DB Box step ups
10 Renegade Row with Pushups
10 Strict Toes-to-bar/Knee-Raises

1) Power Clean: Build to a heavy 1 in 10 sets, done as an EMOM.
- Goal: build to 85-90% of current 1RM in known

2) 1 1/4 Front Squat: Build to a heavy 3 in 6 sets. Rest 2:00
- Goal: Build to 80% of 1RM Front Squat

3) DB RDLs: 4 x 10. Rest 60s.

4) Walking DB Lunges: Max Steps in 8:00
* every time you stop complete 30s Elbow Plank Hold
- Goal: Complete 50+ reps

Front Box Squat: Build to a heavy set of 5 in 6 sets. Rest 2:00

• Use a parallel box
• Goal: Build to a heavy set of 5 in 6 sets roughly 80% of 1RM Front Squat