3x 8 AHAP

Back Squat

7 x 4 x 75-80 %

SO 3:00

One minute on, one minute off for 10 minutes:

• 30 KB swings (32/24kg)

You have 1 minute to get 30 KB swings. If you do not get 30 KB swings in 1 minute, count a penalty and change to lighter KB.

Perform this workout one minute on and one minute off. Total time is 10 minutes (5 minutes of work). For every penalty counted, perform a 750 meter row.

Snatch, full squat snatch
70% X 3
70% X 3
75% X 3
80% X 3
80% X 3

Snatch Technique

Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatch

then

EMOM 10
2 Squat Snatch + 1 OHS
@ max 65%

Find TM in 15min

Power Snatch + Snatch + OHS

At The GYM version


1.
Front Squats & Back Squats

3 sets of

3 front squats followed by 5 back squats
@80-90% from front squat 1rm

*Start with 3 front squats than a quick re-rack into back squats.
Rest 3 minutes between sets.

2.
3 rounds of (Total of 18 minutes)
60 sec on 30 sec rest
1. Weighted Front rack walking lunges
2. Turkish Get Up (R)
3. Weighted Box steps overs
4. Turkish Get Up (L)

You can use a kettlebell or a dumbbell for 1 & 3.
For quality but you will get sweaty here too. ;)

OR

Anywhere version

1.
Squats & Core
3 rounds of
10 goblet squats
10 jumping squats as high as possible
10 Side plank leg raise (R)
10 Side plank leg raise (L)
10 L sit leg raise

*For Quality. Rest as needed.

2.
3 rounds of (Total of 18 minutes)
60 sec on 30 sec rest
1. Weighted Front rack walking lunges
2. Turkish Get Up (R)
3. Weighted Box steps overs
4. Turkish Get Up (L)

You can use a kettlebell or a dumbbell for 1 & 3.
For quality but you will get sweaty here too. ;)

Death by Thruster 42,5/30kg
Complete one Thruster on the start of the first minute, two Thrusters on the second minute, three Thrusters on the third minute, and so on until you can no longer complete Thrusters for the number of minutes on the timer.

15 minutes:

• 1 min row/run/sled/ski/sled push
• 1 min: 5 pull-ups, 10 push-ups, 15 squats
• 1 min rest

(90% 1RM)
5 @50%
3 @60%
1 @70%
AMRAP @75%