4 RFT

Run 400m
10 Power Clean 60/40kg
8 Bar over burpees

Optional Accessory

STRENGTH

2-4 rounds, rest as needed

1) 60-90sec Plank Hold (loaded if needed)
2) 10 Banded Pull-Apart, tempo 5010
3) 10-30 Handstand Plate Step-Ups

RPE 3 to 4

Accessory 4 rds:

15 push ups
15 back extension
5+5 Ancle Twist

Back squat daily 3RM
Ring dip 4x8

8 min AMRAP

14 DB Snatches (choose weight)
50 Double unders

Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.
– Option: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

60/45 cal Row or 50/35 Air bike
50 Box jump
40 Alternating Dumbbell Clean&jerk (22.5/15)
30 C2B
800m Run (2x400m)

(Time cap 20min.)

• DB: could do 40 reps UB, when fresh

EMOM 10
Odd : 5-8 Strict Chin up
Even : 3 OHS @ 70-75%

21-15-9 for time:
Squat cleans (60/42.5)
Ring dips

A.1.
2 rds:
400m (easy)
5 Walk out + push up
4+4 Spider lunge + twist

A.2.
2 rds:
6 Active shoulders (hang)
6 Kipping swing
6 Knee rises
6 Shoulder press/Push press

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders