Front Squat (recovery sets)

3x3reps @70%
(Go every 75-90sec)

AMRAP 40

2 Rounds of:
5 Pullups
10 Pushups
15 Sit-ups
20 Squats
+
25/18 Calories
+
2 Rounds of:
6 Single Arm Devils Presses 22,5/15kg
12 Box Jumps
18 KB Swings 24/16kg
+
2 Rounds of:
10x7,5m Shuttle Run
15 Wall Balls

For time
21-18-15 Pullups
15-12-9 Burpee over bar
9-6-3 Power Snatches 60/40kg

DELOAD WEEK

B) Wendler shoulder press progression VK4/8
3x5 @40-50%
3x3 @60%

C) Accessory
3 rounds for quality
8-10 DB biceps curl
12-15 banded triceps
12-15 LU-raises

Alternate through;
1. 15m HSW
2. 2 rope climbs
3. 6-8 sandbag squats
4. 10 DB bench 2x22.5/15kg
5. Rest

50-40-30-20-10 Reps for time :

Double Unders
Sit-Ups

TC 10

5-5-5-5-10:
Front squats
– Increase loading on each set as
you build to a 10-rep max.

PERFORMANCE
10-8-6-8-6-4
Overhead or Front Squats
- Start Light and build to Mod+. The second wave should be heavier than the first.
- Week 1 of 5

PERFORMANCE
"FORMULA ONE"
FOR TIME
15-15-15-15-15
Box Jump Overs @61/51cm
5-10-15-10-5
Overhead Squats @60/42,5kg

---

FITNESS
FOR TIME
10-10-10-10-10
Box Jump Overs @ low
5-10-15-10-5
Front Squats @ moderate

• RPE 9
• Video: https://vimeo.com/868238725?share=copy

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

A) AMRAP of
20 Double Unders
10 Pistols
5 Deadlifts 100/70kg

B) AMRAP of
10/7 Cal.
7 Box Jumps
7 Toes-to-bar