AMRAP 15 mins:
6 L/6 R Single Arm Kettlebell Hang Snatches, 24/16 kg
12 Alternating Kettlebell Box Step-ups, 24/16 kg, 50cm
12 Toes-to-bars
Goal:4+ rounds

Strict Press
13-15 mins to build to today's heavy 5.

• build up in 5-6 sets
• KB bent over row single arm , x 8/8 btw sets

Front squat:
Every 2min.:
5x5
@60%
* Same weights every set

(5 weeks progression)

2 x Skin the cats
4 x Strict toes to bar
6 x Cossack squats, alternating sides
10m Handstand Walk
20 cal Assault bike/Row

CONDITIONING

E3MOM x5 with Double KB

20sec Snatch (from floor)
10sec rest
20sec STOH
10sec rest
20sec Front Squat
10sec rest
20sec KBS (eye level)
Rest the remaining time from 3min

RPE 3 to 4, not all out.

Pick a loading you can do unbroken sets of 20sec work.

Target: within 1-3 reps each set and movement

Optional Accessory
CONDITIONING

50-40-30-20-10 Cal Row
10-20-30-40-50 cal Airbike

RPE 3 to 4

Tailoring Options:
Pick any 2 machines
Decrease rep scheme→ 30-25-20-15-10

5-10min Row/Bike/Airbike
Then 3 rounds:
6-10 Wallball 2 for 1 video
5 Broad Jump
3+3+3 Wall Squat video

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Snatch Drills video + 5-10 Down Dog to Cobra video

Optional Accessory
CONDITIONING

For time: 15-12-9

Double KB Snatch (from floor)
Double KB Front Rack Squat
Burpee over KB (lateral)

RPE 3-4

“Reverse DT with a twist”

5 rounds:

6 STOH 70/50kg
9 Hang Power Clean
12 Deadlift
15 Wallball

Rest 60sec after each round.

Rowing intervals, 7 rounds (35min workout)

4min ON, 1min easy pace.

RPE 3 (under anaerobic threshold)

Don´t get off the rower during easy pace.