EMOM 20
a) 20-50 Double Unders
b) 12-15 Box Jumps
c) 12-20 KB Swings 24/16kg
d) Max set of Russian Twists
e) Rest

3-4 sets
• 10 Ring Rows + 15-20sec hold at top (after last rep)
• 10 Overhead Squats (slowly and controlled down)

10x
Every 45 sec – 1 Snatch @85-90% of 1RM

4 Rounds of
8 Hang Power Cleans
8 Front Squats
8 Bar Facing Burpees
8 Toes-to-bar

RX: 60/40kg
RX+: 70/50kg

Basic Conditioning
For 35min:

80 Air Squats
While Partner....
Plank Hold

70 Ring Rows
While Partner....
Superman Hold

60 Pushups
While Partner....
Hang Hold

50 Burpees
While Partner....
Handstand Hold

Share as you wish

Mobility: Hamstrings, Hip Flexors

Split Jerk

3 x 3
3 x 2
3 x 1

Build in Moderate / Heavy

Go Every 2:30

For time with partner:

hikilenkki + 40 power clean @60/40kg

both run, barbell work I go, You go / target under 6min, cap 8min

A) In a 5min Window
Run 400m
+
AMRAP in the remaining time of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

Rest 3 min between

B) In a 5 min window
40/30 Calories
+
AMRAP in the remaining time of
10 Wall Balls
10 Situps

3 x Tire Flip
50 x Sledgehammer Shots
4 Rounds
No time element. Just get the work done with minimum rest.

21-15-9-6-3 reps for time:

Strict HSPU
Front squat 80/50kg
Bar facing burpee

(TC: 25 min)

Accessory:
50/40 calories assault bike for time