1a) Front Squat - 15 minutes to work up to a heavy set of 3 which represents about a 9/10 intensity (10/10 being a 3-rep max, all out effort). Attempt to go slightly heavier than last week. We will be testing a 3-rep max NEXT WEEK!

1b) Bodyweight Ankle Rocks x 10/side b/t sets of Front Squats

5 rounds for time:

20 Wall Balls
15 KB Swings
10 Push Press 35/20 kg

Rest Walking 90''

Double DT
10 rounds for time of:

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks
• Men use 155 lb., women use 105 lb.

Or,

Heavy DT
5 rounds for time of:

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks
• Men use 205 lb., women use 145 lb.

• Barbell in front rack, alternating steps
• step front and then back
• use about 50% of 1RM Clean

• @75% of 1RM
• 2 min rest btw sets

Thruster 3×5 (80 % of 1RM )

Tyre Flips
Mace Press
Sandbag Clean + Squat Jump
KB Walk
Arm over arm Sled Pull + Push
Dyna Band Pulls
Piggy Back
Stone Relay

med mera :)

Rest Day!

Clean tehnique at 6 pm.

A) 3x45sec ON/90sec OFF
Rowing

B) 3x45sec ON/90sec OFF
Assault Bike

C) 3x In 45sec Every 90sec
30m Sled Push + ME Box Jumps

D) 5x45sec ON/45sec OFF
15 Ground to Overhead + ME Wall Balls

15-12-9
Squat clean 50/35
C2B

Scale: Pull Ups or Jumping C2B