8x
2min ON/2min OFF

A) 1min Row Facing Burpees
1min Row

B) 1min Wall Balls
1min BikeErg

C) 1min DB Snatches
1min SkiErg

D) 1min Box Jump Overs
1min Echo Bike

WEIGHTLIFTING

Hang Power Snatch Double + 3 Box Jump

EMOM x9

RPE 3 to 4, light and fast

3 rounds for quality
10 OHS
3+3 kb OHS
6 kb side squats
5 scapular pulls + Strict T2B

10-9-8-7-6-5-4-3-2-1 reps for time of:
- Deadlift 134/100kg (295 / 220 lb.)
- Bench press 88/61kg (195 / 135 lb.)
- Squat clean 66/48kg (145 / 105 lb.)

(Time cap: 17 minutes)

Vertical Jump to a Target
3x6, Rest 90s

Power snatch 1RM

E2MOM for 18min
1st.
2 Rope climb
20/17cal AirBike

2nd.
30 Double unders
10 Medball cleans

3rd.
Rest

Then start over...

On the Minute x 9:
Wave #1:
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2:
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3:
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

• @68% of 1RM
• Use resistance bands (small resistance on start and ~15-20% of 1RM on top) (same settings than before)
• Deadstop, NO TNG!!!
• Every lift 100% effort
• Rest 2-4min

10min EASY Ergo w/ partner

Technique

Floor Press

Basic Strenght

3-4 Rounds Not For Time
8-12 Floor Press/ Bench Press (Barbell)
8-12 Dumbbell Strict Press (2xdb)
8-12 Dumbbell Biceps Curls (2xdb)
8-12 Dumbbell Thruster (2xdb)

10min EASY Ergo w/ partner