Floor press
4x8r
2 reps in the tank.
Rest as needed.

Kipping hspu technique

Core Complex
EMOM 6, 30s On/30s Off
1. Reverse Plank
2. Superman Rock
3. Pike Pulses

5x3
@65-90%
Rest 2-3min.

Every beginning 90s x 7
1 Power clean + 2 clean + 1 split jerk 70-80%

male 50kg/ female 35kg
30 ground to overheads
20 back squats
10 push press

EMOM 10, Go heavy!

4 Tuck jumps
1 Power snatch
1 OHS

3 x800m row (active rest whilst partner rows) pacing around 2km pace)

B. Active rest
20 stick muscle snatch
10 push ups or 8-10 strict hspu
30 secs bottom of the rings/ scale bottom of the push up.

So row 800m then complete B. Rest after the last hold until it’s time to row.

Time cut off 23 Mins

2-3 rounds:
10 Plate GTOH
10 Russian Twist
10 Burpee to Plate
10 Hollow Rock

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Banded Thoracic Flow video

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.