AMRAP 18:00
10 Air Squats
10 total Renegade Rows
10 DB Hang Power Snatch (5 ea.)
10/7 Cal Bike or Row or Ski

• Your choice of DB weight
• Goal: Sustainable Pace

A)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00
- Increase from last week if possible

B)
Wall Supported Single Leg RDL
3 x 6-8. Rest 60s.

STRENGTH (PERFORMANCE)
1) Squat Or Power Snatch
1x2 (80%)
1x2 (85%)
3x1 (90%)
- Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.

2) Snatch Pulls
3x2 (100%)
- Based off 1RM Snatch. If no 1RM complete sets at RPE 10.

5 rounds; EMOM style
60s Max Jump Rope (any variation or combination of movements that allows good consistency)
60s Max Box Step-ups
60s Cal Bike/Row/Ski
60s Max Up Downs
60s Rest
- Goal: Challenging but consistent 60s efforts at each station without stopping.

20:00 for Quality
8 each Walking Lunge Steps
10 Hand Release Push-ups
12 each Renegade Rows @50/35lbs
15 Meter Sled Pull Backwards
- Goal: Consistent effort and good times!

Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

8-8-8-8
Deadlift
*Start Light and build to Moderate.

Build to a moderate 5-Rep Push Press in 12:00

• RPE 6
• Option: Technique practice

PERFORMANCE
4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Deadlifts @140/90kg
10 Toes to Bar
200m Run / ½ Stairs

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FITNESS
4 SETS; Rest 1:30 Between Sets
10 Kipping Knee Raises
5 Deadlifts @ moderate
10 Kipping Knee Raises
200m Run / ½ Stairs

• Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.
• RPE 8
• Video: https://vimeo.com/825209694?share=copy

Push Press
5-5-5
- Keep weight light across all sets. This is a Deload Week
- RPE 5