• Try to go at least with the same weight than vol1.1
• Explosive lifts (means 1sec up, rather than 3s).
• Slow and controlled down (2-3sec)
• Deadstop lifts
• Leave 2 reps in the tank

CONDITIONING (3/3)

3 rounds for time:

40/30cal Row
30 Wallball
20 Pull-Up

Overall RPE 5, maximum effort.

Target: this concludes our progression for this workout and the ends this training cycle. Hit this one with everything you have. Don’t hold back!

Tailoring Options:

Pull-Up→ lower rep scheme 20→ 15 → 10 or with jumping pull-ups

3 Rounds for time:
500 Meter Row
21 Russian Kettlebell Swings @32/24kg
15 Squat Cleans @42.5/30

• 18:00 Time Cap

A.
90s. Row / Air bike

2 rds:
8-12 Air squat
6-8 Ring row
4-6 Push up

60s. Row / Ab

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

30s. Row / Ab

Mobility:
- Lunge complex
- Front rack
- Shoulders

Snatch
6x2 70-80%

Every 3min for 5 rounds:

5 Romanian Deadlift
5 weighted pull-ups

Every 2min at each station:

1: Sumo stance deadlift (aim for 8-10 repetitions)

2, supine rows (8-12 reps) go weighted if you can do 12

3, single arm upright row(8-12 repetitions each arm)

4, sandbag squats into sandbag step ups 5 into 10

Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.
- Slight incline bench if possible.
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

WARM UP
2 rounds:
10 Double KB Deadlift
10 Double KBS (eye level)
10 Double KB STOH
10 Double KB Front Squat
3 Burpees after each set

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Frog Flow video and 5-10 Down Dog to Cobra video

A.
90s. Row/Ab (easy)

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press behind the neck
5-8 OHS

60s. Row/Ab (moderate)

2 rds:
3-5 Snatch pull
3-5 Power snatch
3-5 Snatch drop/balance

30s. Row/Ab (hard)

Mobility:
- Lunge complex
- Thoracic w/ barbell+ball
- Shoulder pump

70% x 3
80% x 3
90 x 3+

Assistance exercises