PERFORMANCE
EMOM x 15 MINUTES
MIN 1 & 2 - Cal Bike/Row/Ski
MIN 3 - 7 'Library' Deadlifts @ your choice moderate to heavy

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FITNESS
EMOM x 15 MINUTES
MIN 1 & 2 - Cal Bike/Row/Ski
MIN 3 - 7 'Library' Deadlifts @ moderate+

• RPE 8
• Video: https://vimeo.com/818632107

Snatch

• Aim for HR zone 1-3
• Rest and scale as needed
• Low intensity and steady pace

20min @ easy pace:
30cal machine
20sec L-sit hold/hollow/tuck
10-15 push up/ring row
10-15 air squat/wall squat/OHS/lunges (10+10)
20sec+20sec side plank

Rest 2min

20min @ easy pace:
30cal machine
80m farmers carry
60m KB front rack carry
40m OH carry
(Double or single arm)

AMRAP 35 With Partner. IGYG

100 Box Overs 24"/20" with Dumbbells 22,5/15kg
100 Dumbbells Burpees 22,5/15kg
100 Partner Assisted Weighted Sit-ups 22,5/15kg
60 Calories Echo Bike

4 rounds

10-15 each side Seated Shoulder External Rotation
10-15 Seated Band Face Pull
10-15 9090 Overhead Raise
10 - 15 Single Arm Banded Lateral Raise

For 30min rotate A & B with partner
A) Easy row
B) 3 rounds of:
4 goblet squat 24/16
6 box jump 60/50
8 KB swing 24/16

*Keep steady pace through workout

3 rounds
10-12 strict pull-up
max. reps push-ups
Rest 2min

Push-up can be weighted / deficit

22 Minutes for Quality:

10 + 10 Banded Lat Pull Down
12 RDL /w Dumbbell´s
20 Hollow Rocks

4 rounds for time
12-10-8-6 deadlift 100/70
40-30-20-10 sit-up
100-80-60-40 double under

(Light)Barbell Challenge

Barbell 40/30kg

focus on eccentric movements - slow down
(dl, press, row, floor press)
rest - when needed

50 Deadlift
50 Hang Muscle Clean
50 Strict Press
50 Back Squat
50 Bent Over Row
50 Narrow Grip Floor Press
50 Front Rack Alt. Lunge