• Start with empty barbell

Oly lifting :
EMOM 10 mins
Each min
1 Power Clean + 3 Front squats + 1 Split Jerk
- start @60% of 1RM Power Clean
- add weight every SECOND minute
- no squat clean allowed

3 rounds of :
Skin the cats x 2-3 reps
Windmills x 5+5 reps
russian lizard walk x 4-8m + 4-8 m
rest 2-3 min and repeat

5x Superset of:
10 DB row L+R
10 Strict ring dips (weighted)
- Rest 60-90sec btw sets

Min 00:00-15:00
3 Rounds of:
21 Wall Balls
15 C2B Pullups
9 Clean & Jerks 60/40kg

Min 15:00-30:00
3 Rounds of:
20 KB Swings 32/24kg
20 Burpees
20 Handstand Pushups

Min 30:00-45:00
3 Rounds of:
25/18 Cal. Bike/Ski/Row
20 DB Snatches 22,5/15kg
15 Box Jump Overs

Optional Accessory:

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 10-20 Bar Hanging Hip Touches
2) 5-10 Rower Pike-Up

RPE 3+ to 4

10K Row with a Partner
Switch rower every 400-500m

1a) DB Split Squats: 3 x 8 ea. Rest 30s.
1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.

2a) Bottoms-up KB Carry: 3 x 90 ft. each. Rest 30s.
2b) Single Leg RDLs: 3 x 8 ea. Rest 30s.

4 Rounds of:

21/18 Calorie Row / Ski

or

15/12 Calorie Bike

or

400 Meter Run / 1+½ Stairs
Rest 2:00

*During rest interval complete:
30 Easy Single Unders
:15 RKC Plank

EMOM x 16 (4 Rounds):
Minute 1 - 15/12 Calorie Row
Minute 2 - 40 Double-Unders
Minute 3 - 12/9 Calorie Assault Bike
Minute 4 - 5 Front Squats

Front Squat Percentages:
Set #1 - 65% of estimated 1RM
Set #2 - 67%
Set #4 - 69-75%