Run: ~1000m
Row: 1000/750m
Run: ~1000m

EMOM x10:
1.) Row
2.) T2B

Rest 2min...

EMOM x10:
1.) Air bike
2.) Rope climb

Rest 2min...

EMOM x10'
1.) DU's
2.) HSPU

• You choose reps.
• Work on ~30-45s.
• Go sustainable pace.

Barbell cycling

Build up to a heavy set of
3 Power snatch + 3 OHS + 3 Squat snatch

• Unbroken
• Touch and go

Back squats
5x60%
3x70%
2x80%
2x90%
1x95%

Front squats
5x65%
4x75%
4x80%
4x85%

OR

Back squats
4x6x72%

Front squats
3x6x72%

Warm up(8)
10 goodmornings
10 pass thru
5 dive bombers

10 goodmornings
10 halos
5 single leg walkouts

10 good mornings
10 pvc s2oh
5 plyo

Mobility(4)
1:00 min front rack stretch
1:00 min ham stretch per

Fittrain(20)
2rds
400m run
20 hang clean + shoulder to overhead 75/55-challenge up 95/65
400m run
20 box step overs/challenge up-jump overs

Opt(12)
1600m walk/run
3x3 bench or strict press
5x5 ghdsu
3x3 deadlift

Finisher
30 scap push ups
:30 side plank per
1:00 min plank
1:00 min bf stretch

Find a heavy 3

"Beast Builder V1"
On the Minute x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading - 55% of 1RM

5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: 50/35kg

Deload snatch complex

Every 90 sec x 8

Slow snatch grip deadlift + Snatch pull + Power snatch + Snatch Balance + Overhead squat

Light load max 50-60% 1RM

As many reps as possible in 21 minutes.

12 deadlift 70/52,5kg
21 pull ups
9 hang squat clean 70/52,5kg
15 c2b
6 STOH 70/52,5kg
9 Bar MU