STRENGTH

4 rounds, rest as needed between:

1) 5+5 Seated (floor) DB Press, tempo 30X1
2) 5 Broad Jump
3) 10-20 Landmine Twist video

RPE 4 to 4+

4-5 rounds, rest as needed:

1) 6+6 Reverse Lunge
2) 6+6 Seated (floor) DB Press
3) 10 Double KB Row (standing)

RPE 4 to 4+

CONDITIONING

5 rounds for time:

7 OHS @50/35kg
28 DU

RPE 4-5

Target< 6min

Tailoring Options:
OHS→ decrease loading
DU→ decrease rep scheme or single unders

Optinonal Accessory:

6 set, every 60-90sec

Squat Clean Double, Drop and Go

Add loading after 3 set. Last 3 sets with RPE 4 (1-2 reps in the tank)

Squat Snatch

12 reps, every 60-90sec

Add loading after 2 lifts. Go by feel.

3 cleans
2 front squats
1 jerk

A,
KB Snatch
- 4-6 mins Technique work

B,
KB Snatch TEST
100 reps for time
@24/16kg
- you can change sides as you wish
Timecap: 8 mins
goal: consistent pace,

Extra:
4:00 – Max 50 Meter Crossbody carries

EMOM x 8-12
1) machine
2) 5 muscle snatch + 5 power snatch + 5 squat snatch
3) machine
4) 5 snatch balance + 5 ohs + 5 s pause bottom of squat

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45

Tabata All the Way

8 sets
Each 8x 20sec ON/10sec OFF
Rest 2min btw the Tabatas

A. Air Squats
B. Pushups
C. Bike
D. Sit-ups
E. KB Swings
F. SkiErg
G. Burpees
H. Row