CONDITIONING

5 rounds for time:

Row 250m
30 DU

RPE 3-4

Target <8min

CONDITIONING

E3MOM x5

10 KBS + Prowler Push 20m + 10 KBS

Overall RPE 4. Use a heavy KB and moderate loading with the prowler. One round should be done under 60sec.

STRENGTH
4 rounds, rest as needed

1) 5+5 Reverse Lunge
2) 8 DB Bench Press, tempo 30X1 (3sec down, explosive up, 1sec at top)
3) 8 Pendley Row

RPE 3+ to 4

100 thrusters 42,5kg/30kg
EMOM 3 burpees

Snatchy snatchy

8x 2 pos. snatches

8 sets of 2-position snatches. High hang and below the knee.

Helen prog. 2
5 Rounds
300m Run
Swing 15-18-21-18-15
Pull up 8-10-12-10-8
1 Min Rest

30 minute AMRAP
For time
400m run (1 lap)
10 box stepups 24"/20"
10 db snatch 50/35 alternating -> lighter db -> kbs
700m run (2 laps)
20 box stepups 24"/20"
20 db snatch 50/35 alternating
1000m run (3 laps)
30 box stepups 24"/20"
30 db snatch 50/35 alternating
1300m run (4 laps)
40 box stepups 24"/20"
40 db snatch 50/35 alternating
1600m run (5 laps)
50
50
...

Sots Press
3x8

For quality

x Rounds of:
3/3 Turkish Get-Ups
5 Sandbag over Shoulder

CONDITIONING

15min EMOM:

1) 5 High Box Jump
2) 10 Double KBS (eye level)
3) 10-20 Russian Twist

RPE 3