EMOM 10 mins
Deadlift+Power Clean + Hang Power Clean (1+1+1)

• same weight accross all sets
  • 70-80% effort.
• focus on good starting positions
• these are touch N go reps!

4x
3min ON/2min OFF
alt. A and B

A) AMRAP of:
20 Double Unders
10 DB Hang Clean & Jerk 22,5/15kg

B) 20/15 Calories
15 Wall Balls
+ Max Calories in the remaining time

EMOM x 14 MINUTES
MIN 1 - 8 Toes to Bar + 8 Deadlifts @70/47kg
MIN 2 - :50 Max Cal Row/Bike/Ski
RPE 9. Very hard effort on the calorie minute.

Choose a weight on Deadlift so you can go Unbroken each set

OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 - 5/5 Sciatic Nerve Floss
MIN 2 - :25/:25 Side Plank Rotations
MIN 3 - :50 Child's Pose

DELOAD WEEK

A) Hang power clean & jerk
3x3 @50-60% 1RM
3x2 @60-70%
4x1 @70-80%

B) Core
Accumulate 100-120 sit-ups with partner (split)
--> Other one is in arch hold while the other is
doing sit-ups

Row 50-40-30-20-10 cal
burpee 2-4-6-8-10
alternate movements

RX
EMOM x 12 MINUTES
MIN 1 - 5-7 Strict Handstand Push-Ups @ deficit/floor/
MIN 2 - :40 Mixed Grip KB/DB Hold @ moderate
MIN 3 - Easy jog/walk

SCALED
EMOM x 12 MINUTES
MIN 1 - 5-7 Box Piked Push-Ups @ deficit/floor/pike push up
MIN 2 - :40 Mixed Grip KB/DB Hold
MIN 3 - Easy jog/walk
Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

Push press 4x3x75%

Front squat 5x65%, 5x70%, 5x75%

PERFORMANCE
EMOM x 20 MINUTES
MIN 1 - 200m Run / ½ Stairs
MIN 2 - 1 Snatch @ Mod-Heavy
MIN 3 - Max Wall Balls @20/14
MIN 4 - Rest
*Increase loading each round or stay at the same weight. Use the entire minute to make the lift. Max 3 attempts per minute.

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FITNESS
EMOM x 20 MINUTES
MIN 1 - 150m Run / ½ Stairs
MIN 2 - 2 TNG Power Snatches @ moderate
MIN 3 - Max Wall Balls
MIN 4 - Rest

• RPE 8-9
• Video: https://vimeo.com/812522317

4 sets of
5 Front Squats @77,5%+

• 5-8 Strict Ring Dips after each set