Deadlifts

5-5-3-3-2-2-1-1 ( RIR 2+ last two sets )

Go Every 2:30

Every 5:00 for 5 rounds:
20/15-cal bike
10 thrusters
10 toes-to-bars

– Rest the remainder of each round.

2-position Squat snatch (from the floor and below the knee).
Use 65-75 % of your 1RM Snatch.
Mark your max weight

EMOM 20 min

1) bar MU
2) HSPU
3) pistol squat
4) rest

• choose reps per athletes level
• quality over quantity, choose hardest scale you can perform
• find consistency and perform same amount reps each round

Front squat 3 RM

Snatch - 1x3 @ 75%, 1x3 @ 80%, 1x2 @ 85%, 2x2@80%

“Jerry”

Run 1,6km
Row 2000m
Run 1,6km

Overall RPE 4-5, go by feel, but with very heavy breathing

This is for time.

Back Squat 5x3

Tempo 3310 (3sec down, 3sec hold at the bottom)

RPE 4 (2-4 reps in the tank)

On a 10:00 clock:
Practice Free Standing Handstand Holds

5 Rounds of:
:30 Bike
:30 Knees-To-Elbows
- Rest 2:00 between rounds
- Score is total calories on Bike and reps on Knees-To-Elbows