For 10:00 moving well
30m Farmer Carry (AHAP)
8 Barbell RDLs
12 Front Reverse Lunges (6 each)

• Athlete choice of barbell loading
• Move well, and not rushed

Complete as many rounds as possible in 5 minutes of:

20 Double Unders
10 Air squat

Back squat 5x5

Squat Clean:
3 x 2 @80%, every 60s.
3 x 1 @85%, every 60s.

• Reset between the doubles.

Overhead squat
2-2-2-2-2
Rest as needed between sets.
Leave 1-2 reps in the tank.

Work up to a 5RM Touch and Go Power Clean

30-20-10

Airbike (cal)
TTB
Push Press 40/30kg

RPE 4

Target: TTB/PP in sets of 2 or less.

Barbell Complex:

2 x Hang Squat Clean (above the knee + below the knee) + Jerk

Find heavy of the Day in 20min

RPE 5

EMOM 16 mins
1. Strict T2b x 6-8
2. ring push up x 8-10
3. negative pull up ( weighted )x 2
4. rest

7-8 Row with partner
8-9 Weightlifting clean
12-13 Weightlifting clean
16-17 Core
17-18 Mobility
18-19 Row with partner
19-20 Core