Odd minutes 5 Deadlift (65-75 % of 1RM) and the rest of the time KB swings (pick a heavy KB or two, eye level)

Even min: Rest.

Finisher:  40 Russian twist with plate

Dynamic Box Squat
10 x 2r @ 55-60%
45s. Recovery

Heavy KB snatch (Work load divided equally)
Strict T2B from L-hang

After every round 7 high box jumps (one by one)

3 x Sandbag Power Clean & Push Press (HEAVY)
Max distance Overhead Carry
6 Rounds, For Distance

*deload week

Practise HS skills:
-strict HSPU
-HS hold on the wall
-HS walk

*focus on quality, keep the midline tight.

12 min EMOM clean & jerk

1-4 min. 3 + 1, 70-75% 1 RM
5-8 min. 2 + 1, 80-85 % 1 RM
9-12 min. 1 +1, 85-95 % 1 RM

two sets of six reps

2 Rope climbs
10 SDHP [42,5/30]
10 Thrusters [42,5/30]

Cool down:
400 - 800m shuttle run or row

6 Burpee,
8 KBS,
10 Air Squat

Shoulder Press ( Cycle 2)

Time to add 1-2.5kg to the 90% you used in the last cycle)

Week 1: 65% x 5, 75% x 5 85% x 5+

Push on the last set and post reps.