Barbell Back Squats

Warm up Sets
1 x 8 moderate ss. with mobility
1 x 5 heavy ss. with mobility

Work sets
3 x 3 work up to a heavy triple

Superset with chin ups and 'Y' raises

3.5 min work sets
20 min

AMRAP in 12 minutes of:

30 GHD sit-ups

20m sprint

30 Pistols

20m sprint

EMOM 12 alternating
1.3 Power Snatch
2.3 Hang Snatch

*Build from empty bar to

heavy as possible.

heavy singles

For Time
- 100 x DU
- 40 x Box over Jump (60/50 cm)
- 30 x Power snatch (40/30 kg)
- 20 x Russian Swing (32/24 kg)
- 800 m run

5 rounds

4 x Hang Power Snatch (from above knee)
4 x Overhead Squat
2 x Wall Climb
Rest 2 mins

Start with moderate weight, build each round.

Record weights and thoughts.

1min Wallball shots
1min Kettlebell Swings
1min Box Jumps
1min Thrusters 20/15kg
1min Mountain Climbers
1min Rest
3 Rounds, For Reps

3 x 5

50 double unders
10 strict press 30/20
20 goblet lunges 24/16
10 strict press
20 goblet lunges
10 strict press
50 double unders

Every 2 min for 12 mins:
3 x HBBS 60%, 65%, 70%, 75%, 80%, 85%
-then ME with third weight-