45 min PK
1000m row
200 rope jumps
30s plank
30s ABH
10 light double kettlebell clean and jerks
10 box step overs 60cm/50cm
30 s hang
600m jog

10min

5-10 leuanveto
30 tuplanaruhyppy

Floor Press in Bridge
6 x 4; rest 1:00

60-70% of max as a guide
2 sets narrow, 2 sets wide, 2 sets medium

25:00 for burn!
15 Meter Heavy Sledpush
Rest approx 60s.
30 Meter Sandbag or Odd Object Carry
Rest approx 60s.
10 Meter Crab Walk
Rest approx 60s.

3 Rounds for Quality:
10-20s Hanging L-Sit Hold
10-20s Ring Support
10 total Pistols
Rest as needed all parts

Scaling provided in gym to have success here!

1a) Trap Bar or Regular Bar Deadlift w/ (2-0-X-0) tempo - 3 x 6 Touch and Go reps

1b) Hip Flexor Mobility b/t sets of Deadlifts x 5/side

• Reps have decreased from 8 to 6 on Deadlifts this week. Attempt to use a heavier weight than you used last week. Again, our emphasis here is on using the heaviest load possible while maintaining the 2 seconds down tempo and keeping each rep touch and go. Adjust the load accordingly to ensure that you keep the tempo and that every rep is touch and go with good technique.
  

Push press 3x1x90%

12 min EMOM
Clean and jerk (3+3)x60% 1RM

Snatch 8x2x70%

A)
Box Squat
8 x 2 every 60s.
- These are SPEED reps
- Approx 60% of 1RM

B)
Sumo RDL Bands Forward
3 x 8-10. Rest 90s
- Use a single band from the middle of the bar to keep things simple!