For strength:
- Split Jerk, 5 x 3

5 swings
5 tuck jumps

6,7,8,9...

15 minutes increasing reps by 1 each minute. when you can no longer complete reps in allotted time drop back down and continue where you can finish within the minute. Continue at this number of reps for remaining time.

*if form is deteriorating regress to deadlifts

[20 minutes]

0.03 60%
0.06 80%
0.12 100%

[10 min]

With a partner

MB sit-up toss x5
MB Squat hold side exchange (back to back holding squat rotate sideways to pass MB back and forth) x5 per direction
MB front plank rolling pass (holding front plank facing one another roll medball with one hand to your partner alternating arms each roll) x5 per arm

10,15,20..
12 minute ARMAP
[15 minutes]

3 rounds of

3 x Snatch Deadlift
3 x Power Snatch
3 x Overhead Squat
Rest 2mins
Repeat 3 x

• So the workout is 3 rounds of 3+3+3, rest 2mins, 3 rounds of 3+3+3, rest 2mins, 3 rounds of 3+3+3, done.
• Try to go unbroken from the snatch deadlift to the power snatch to the overhead squats.
• Quality first, weight and speed second.

Record weights and other details.

A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run

Contralateral Grip DB SL RDL 4x10/

superset with

SA DB Snatch 4x10/

superset with

DB Goblet Front Squat pulse 4x10
(pulse up and down at bottom range of squat position)

Run 5 x 400m / Rest 2min between sets

24 x EMOM, rotate movements each minute;

Thruster x 4-6, clear 2 second lockout overhead each rep.
3-point Row left x 6-8
3-point Row right x 6-8
Rest

Record weights and any details.

7 Rounds for time of:

7 PA Burpees
7 K2E