A)
For warm-up
4 x 10/arm Staggered Stance KB Swings; rest :45
- Build weight each set if possible

B) DB Death March
3 x 16 reps total: rest 1:30

DELOAD WEEK

For time 15-12-9
Box jump over 60/50
DB hang clean & jerk 2x17,5/12,5

AMRAP6
20-40-60-80... double under
8-10-12-14... front rack DB reverse lunge 22,5/15

• Low intensity and steady pace
• Aim for HR zone 2-3
• Track HR and scale as needed

1)EMOM 12min
1. Erg
2. 40m farmers carry
3. 15-20 KB swing

2min rest

2)EMOM 12min:
1. DU/SU
2. 12-16 slamball
3. 40m sandbag bearhug carry

2min rest

3)EMOM 12min:
1. Erg
2. 10-12 alt. reverse lunge medball + deadhang
3. 6-8 walkout + plank

Optional finisher:
Tabata of choice or 5-10min cooldown on erg

Power Snatch
Build to a heavy 2 over 6 sets.
- Sets of 5,4,3,2,2,2

Romanian deadlift 4 x 10

21-15-9
Front squat 50kg/35kg
Row calories
box jump overs 60cm/50cm

Hang Power Clean
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2
- Improve from last week if possible

1RM max height in deficit kipping HSPU.

EMOM x30

1) monostructural
2) 5 stoh
3) 20-40 DU/ SU