21-15-9 STOH 40/28kg
6 Burpee Box Get Overs 120/100cm
800m Run
15-12-9 STOH 50/35kg
6 Burpee Box Get Overs 120/100cm
400m Run
12-9-6 STOH 60/42kg
6 Burpee Box Get Overs 120/100cm
200m Skillmill Run

6 sets of Bench Press
Set 1: 8 @70%
Set 2: 8 @70%
Set 3: 5 @80%
Set 4: 5 @80%
Set 5: 3 @85%
Set 6: 3 @85%
- Rest 2-3min btw sets

4 Sets of Clean & Jerk
Set 1: 2 @72%
Set 2: 2 @75%
Set 3: 2 @75%
Set 4: 2 @78%
- To be done as singles
- Rest 2-3min

Mobility

FOR TIME:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
Run 200m after each movement

Barbell: 50/35kg

For time 10!
Power clean
Push jerk

50% of daily max

Banded Glute Bridge: 3 x 12-15. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

20 Minutes on the clock with 1 Kettlebell:
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Forward + Reverse Lunges Right
4 KB Front Rack Forward + Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left
*Rest as needed between rounds + movements
goal: 4 rounds

In 20min:
Find the days 2 rep max in OHS

3 x 2 60-70%

Clean Pull
Power Clean
Clean
Push Jerk
Split Jerk