*Strength *

1RM Press

Accessory

Double KB press 4 x 8 with 3 sec pause

5x Power Clean+ Squat Clean AHAP

Run 1.6km for time

8 rounds;

20s x Run @ hard.
40s x walk.

Record any details.

5 x 1 snatch balance
5 x 1 snatch

4min AMRAP 2min Rest x 3 Rounds
3 x Shoulder to OH
1 x Box Jumps
3 x Shoulder to OH
2 x Box Jumps
3 x Shoulder to OH
3 x Box Jumps
3 x Shoulder to OH
4 x Box Jumps… etc.
Repeat the pattern and restart for each amrap.

SA Overhead Press

superset with

Long Lunge SA DB Row 4x10/
(increase weight from last week

superset with

Hollow plank (position of RKC Plank, less tension) 4 x 30s
+
hollow bridge 4 x 30s

4 minute sets
20 minutes

Bulgarian split squat 4x 10/
rear foot on bench

superset with

DB RDL 4x12

superset with

ab wheel x10

4 min sets
20 min

DB See-saw Press 4x10/
(both DB move at the same time, as one moves down the other moves up - NOT alternating one then the other)

superset with

Long Lunge KB SA Row 4x10/

superset with

SA KB Swing 4x10

4 min sets
20 min

SHOULDER PRESS
4 x 8 70-75 %

HSPU 5 x 5 + Progressiot