Monday

EMOM x9 (3 rounds)

1) Row/Bike/Airbike
2) 5-10 Wallball + 5-10 TTB
3) 5+5 DB Snatch + 5-10 Box Jump

+
Snatch Drills video
3-5 reps each:
Snatch Pull
Muscle Snatch
Push Press Behind the Neck
OHS
Good Morning
Good Morning Snatch
Scarecrow Snatch
Slow Motion Snatch
Slow Motion Snatch Backwards

Optional Accessory
CONDITIONING

6min AMRAP:
50/40cal Row 
+ remaining time
5 C2B/Pull-Up
10 Push-Up
15 Air Squat

RPE 4

AMRAP 12:00
100 Double Unders
50 Push Press @42.5/30
25 Burpee Pull-ups

• Burpee pull-ups do NOT need to be dead hang more of a jumping pull-up

For Time:
1 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
5 Rounds Bergeron Beep Test Bergeron

Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

4 DL
rest 2-3min btw sets

A. AMRAP 10
5 Pullups
10 Pushups
15 Squats

rest 2min

B. EMOM 10
10 Wall Balls + 5 Situps

rest 2min

C. AMRAP 10
5 Burpees
10 Box Jumps
15 KB Swings 24/16kg

30 min PK
400m row
50 steps lunges
40m one hand farmers carry 24kg/16kg
10 box step overs 60cm/50cm
30s HBH
30+30s copenhagen plank

40-30-20-10:
Calories Rower
Calories Bike/Ski or 2,2,1,1 x Stairs
DB Renegade Rows total @50/35lbs

• Goal: Lower effort piece today, slightly faster than conversational pace, but still look to finish under 25:00.
• Can also be split with partner as you wish

Weighted walking lunges
4x10r w. 2xKBs/DBs
Go every 90s.