5 rounds for time:

• 3 x front squat (2/3 of 1RM)
• 6 x chest-to-bar pull-up
• 9 x kettlebell swing (32/24kg)
• 12 x box jump (60/50cm)

6-4-2
77%-82%-90%

3 rounds for time:

• 500 m row
• 15 push jerks (50-60% of 1RM)
• 15 supine ring row

4 rounds for Time;

10 x OHS 45/35KG
20 x STOH 45/35KG

3 clean pulls on the min for 8 mins
Go heavy, aim for the belly button.

6 x every 3 min
built up to fun 2 reps

Choose a weight that feels heavy while leaving 1–2 reps in reserve.

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Develop maximal pressing strength
Produce high force while maintaining excellent technique
RPE 8: Heavy and confident, with no missed reps
Create full-body tension before every lift
Stay tight from setup to lockout
Increase the load gradually through all six sets
Take small jumps as the weight gets heavier

3 rounds for quality:

• 8 OHS @ moderately heavy
• 10 Strict T2B
• 12 Box Jumps

For time :

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

No Time Cap

Wear a Weight Vest (20/14 lb )

"Whitten"

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45

6 x every 90s.
3-7 kHSPU
RPE 5-6

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To improve vertical pushing power and movement efficiency with the kipping rhythm.
Keep the volume manageable to maintain high-quality reps throughout all sets.
RPE: 5–6 (Smooth and technical).
Coach's Tip: Focus on a controlled descent and explosive hip drive to "pop" your head off the floor. Quality of movement is more important than the number of reps today.