A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.

B)
Hang Power Clean
5 x 2 every 60s.
- medium load, good form, no fails

21-15-9
db snatch 22,5kg/15kg
Deadlift 100kg/75kg
T2B

Teams of 2

Split anyhow. Run together.

1400m run
60 Db snatch
40 Power cleans 50/35
1050m run
60 T2b
40 Front squats 50/35
700m run
60 Pull ups
40 Squat cleans 50/35
350m run
60 Wallballs
40 Thrusters 50/35

Cap 36min.

Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

---

Track/ bike

10 x 100m 1:1 rest

or

swimming practice 20 min

---

• try to hit same time every time
• rest equal time to your work time
• mark all 10 efforts times up

12x
New start every 3rd minute

A) 15-18/12-15 Cal Echo Bike + 15 Box Jump Overs
B) 15-18/12-15 Cal SkiErg + 15 KB Swings
C) 15-18/12-15 Cal BikeErg + 15 Wall Balls
D) 15-18/12-15 Cal Row + 10 Burpee over rower

2x 15min ON/3min OFF

Teams of 3

Max Cals
A) Row and Echo Bike

B) SkiErg and BikeErg

4 sets of Complex:
2 Shoulder Presses + 2 Push Presses + 2 Split Jerks @70-75% of 1RM Shoulder Press
- Rest 2min btw sets

5x2 reps (42X1)
4 sec down, 2 sec pause and finish rep.
Same thing than on squats, perform good bench press position, body / muscles working all time. Keep weights moderate.

5 Rounds for time:
400m Run
10 Man Makers 2x15/10kg
20 V-ups
- Rest 2min btw rounds

TC 35min

EMOM 6:
Odd: 10 Pull-ups
Even: 10 Box Jumps 60/50cm

Rest 3:00
Repeat