Remember, dropping weight on barbells = take off outer two plates.
Dropping weight on dumbbells = drop one colour...fast fast fast!

BB Deadlift 4x8 + Drop Weight (any grip, any stance, 1 re-grip allowed)
DB Chest Press 4x8 + Drop Weight

4-4.5min sets
22-24

2-position clean x5

2min ME, 1min Rest, 2min ME, 1min Rest, 2min ME: Of
(3min Rest between workouts)

Push Ups (HR)
V-ups
Chin Ups
Burpees

For 30 minutes easy pace workout. All the reps perfect and running pace easy jog. Short rest between each movement.

Strict chin-ups 5-7 reps
Single unders 60 reps (NO DUs)
Box step ups 7 reps/side (you can use one KB or DB as a weight if needed)
easy 400m jog

EMOM 10

A) hollow hold
B) 0:45 max reps pistols, alternating

• 10 x HSPU (Handstand Push Ups)
• 400m RUN

For time;
60 Burpee box jump over
50 Wall Balls
40 T2B
30 C&J 50/35KG
20 HSPU
10 Bar MU's

24 Min Time Cap

For time:

27-21-18
cal row
30-20-10
box jumps 30/24"

TC 8

1 Power snatch (~60%)

Mat - Foam Roller - Dowel

Foam Roll glutes/abductors/hips/Lats

Prisoner Rotations

Dowel Dislocates - conventional and eagle grip. Focus on all fingers holding on to dowel to encourage wrist stretch.

Hip Swings
Hip Wave series
OKC hip openers
Glute Bridge March

10 minutes