5-10min Row/Airbike/Bike
Then 3 rounds:
5+5 DB Hang C&J
5+5 Windmill video
10-20 Banded Good Morning video
5 Vertical Jump

---

Snatch Drills video

CONDITIONING
“Tommy Mac”

2 Rounds for time
12 Burpees
12 Thrusters 
12 Burpees
12 Power Snatches 
12 Burpees
12 Push Jerks 
12 Burpees
12 Hang Squat Cleans 
12 Burpees
12 Overhead Squats 

Overall RPE 4

Loadings

Rxd: 52,5/35kg
Masters: 45/32,5kg
Tailored: 40/30

5 rounds, rest as needed:

5sec Banded Core Hold
10 Banded Pull-Aparts

RPE 3

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 3-5 Rower Pike Push-Up video
2) 10-20sec Flutter Kicks video

RPE 3 to 4

Optional Accessory

CONDITIONING

5 rounds for time:

30 DU
20/15cal Row
10 TTB

RPE 3 to 4

Target: unbroken reps.

5min Row/Airbike/Ski…

Then 3 rounds with an empty barbell and last round with eyes closed, except burpees
3-5 Romanian Deadlift (hips high)
3-5 Clean Pull
3-5 (Press + Push Press + Push Jerk + Split Jerk)
3-5 Kangaroo Squat video
3-5 High Hang Squat Clean
3-5 Bar over Burpee

---

Thoracic Flow video and/or Hip Flow 2.0 video

Optional Accessory:

STRENGTH

2-3 set, rest as needed

1) 5+5 KB/DB Windmill
2) 10 Plate Sit-Up

RPE 3

STRENGTH

Back Squat

10-8-6-4

RPE 3+ to 4

Descending reps, add loading to each set.

WEIGHTLIFTING

Power Snatch + OHS

EMOM x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Try to add 5-10% compared to last week.

STRENGTH

Back Squat

9-7-5-3

RPE 4 to 4+

Descending reps, add loading to each set.