5-10min Row/Bike/Ski
Then:
10-8-6-4-2 KBS
2-4-6-8-10 Wallball

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5-10 Down Dog to Cobra video and Perfect Stretch video

WEIGHTLIFTING

Power Snatch 

Every 30sec for 10min (20 reps)

RPE 3+ to 4

Use same loading for all lifts.

3 rounds:
10 Double KB Deadlift
8 Double KBS (eye level)
6 Double KB Front Squat
4 Double KB Jerk
30sec Plank Hold

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Perfect Stretch video

CONDITIONING

6 rounds for time:

3 Hang Squat Clean @60/40kg
6 Bar Facing Burpee

RPE 4, very heavy breathing

Optional Accessory
CONDITIONING

“Reverse Baseline”
10 Pull-Up
20 Push-Up
30 Sit-Up
40 Air Squat
500m Row

RPE 3-5, go by feel

10 rounds (total time of workout 30min)

1min ON, 30sec OFF, work these as AMRAPS

A) 3 Hang Squat Clean Thruster (60/40kg), 24 DU

B) 6 C2B, 12 Push-Up, 18 Air Squat

RPE 3

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 5-15 Windshield Vipers
3) 10+10 Pistol Squat (weighted if needed)
3) 8+8 Single Arm Lunge Arnold Press
4) 3-5 False Grip Walk-Ins
5) 10-30 Wall Facing Shoulder Taps
6) 10 Wallball 2 for 1

10-1 A) Barbell Movement
1-10 B) Gymnastic Movement

You pick the movements. Start by doing 10 reps of A then one B, next 9xA, 2xB…. Final round is 1xA and 10xB

RPE 2-4

20min to find 1RM of the day in Squat Snatch. Time starts when you load the bar.

Then 6-9 singles every 60-90sec with 80-85%

RPE 5

Optional Accessory:

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed

1) 10 V-Up + 10 Hollow Rock + 10sec Hollow Hold
2) 5+5 KB Windmill