Sumo Deadlift: 5-4-3-2-1+. Rest 2:00
- After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.
- Option: 5 x 5. Moderate Rest 2:00

Front Squat: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM (1+ = 3-4 singles above 90%)
- Option: 5 x 5, adding weight if form permits

Close Grip Floor Press: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate/heavy 5

Superset!!

Banded Push-Up; 4 x 12-15. Rest 60s.
- Can still be done with a band if doing scaled variations
Ring Pull-Up: 4 x 4-6. 3s lowering. Rest 60s
- Option: Chest to Rings, added weight, assisted or partner assisted

For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @20/14
60 (total) Renegade Rows @50/35lbs

• Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
• TIME CAP = 12:00

1) Squat Snatch: 8 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep

2) Power Clean: 6 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep

3) Front Squat: 4 x 4. Rest 90s.
– build to a moderately heavy set of 4.

“The Snatch-Chief”

5x
3min ON/1min OFF

AMRAP of
3 Power Snatch 50/35kg
6 Pushups
9 Squats

Front squat 3x3
1x3@70%
1x3@80%
1x3+@90%

PATNER AMRAP 30

80cal machine
80 s.a Db hang clean @22,5/15KG
80 s.a Db stoh
80 box jump over

Teams of 3
6 x 8 Min AMRAP (with 2min REST between AMRAP's)

A.
4 Pull-ups
8 Push-Ups
12 Air Squats
SkiErg for Calories

B.
6 Burpees
10 Wall Balls
Row for Calories

C.
8x7,5m Shuttle Runs
12 Box Jump Overs
Bike for Calories

D.
8 DB Snatches
12 DB Squats
Row for Calories

E.
15 KB Swings
20 Jumping Jacks
Echo Bike for Calories

Person 1 does all the movements, then swap to Cardio machine (or Run in F).
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)