1) 15/12 Cal Row
2) 6 Power Clean 70/50kg
3) 50 DU

4 x Broad Jump @ 80% + 1 Power Snatch @ 70%

2 rounds of
- 3 wall climb
- 20 superman rocks
- 20 hollow rocks

cash out: 800m run

Pause snatch 8x3

Stop at each position for 3sec

• Hang
• High hang
• Bottom of OHS

Max 50% of 1RM

Death by ground to overhead 60/40kg.

13 min Amrap:

1 Rope Climb
11 Pull Ups
20 DU´s
14 Box Jumps

3-4 rounds for quality and minimum rest:

20 x weighted lunge
15 x good morning / hip extension
15 x weighted sit-up / GHD sit-up
15 x supine ring row
Start light and add more weight as you proceed.

Deadlift 1-1-1-1-1 reps

Warm-up& mobility together, then set-ups & mini round for 2 reps of each movement.

Working for 40 mins 40secs on: 20 off
Ergo
Burpees
Step ups to box (upscale with 2xdb/kb)
abmat situps
10 Air squats + 10 push ups

Do 8 rounds on each station and then move onto the next. So erg x 8 rounds, burpees x 8 etc… ( the order may vary)

Steady conditioning, comfortable pace!

shoulder press 3x3