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5x3@90-110%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 sit ups
6 ft squat w/bar

Metcon/*Rx(16)
-1000m row/65 cal ad/800m run(choose)
then
20-16-12
step ups 24/20/*box jumps 30/24
mbsu 16/12/*ghdsu
then
-1000m row/65 cal ad/800m run(choose)
-choose a different cardio on the second round. If you row first, then ad, run.

front squat-otm 6
2 front squats-climb

Finisher
2 min quad stretch
30 cuff iso
100 bicycles

Oly Skill Work
-Pick 1 Movement and Spend 15 minutes working on it.
- Use the same movement as last week to refine technique
- Coaches are here to help! Ask us!

Wide pull ups
EMOM 8
1. 5-8 reps
2. Rest
Same reps as last time.
Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
If you cannot do 5 reps without kicking, then go with less reps.
Do same amount of pull ups every round.

six sets of (1+1+1), 60-70%

Clean and Jerk
EMOM 12
1. 2 Clean&jerk @40%
2. 2 Clean&jerk @45%
3. 2 Clean&jerk @50%
4. Rest
Do not exceed these percentages.

5 rounds:

Row 20/15kcal
35 DU

Rest 45sec between rounds

7 rounds: 30sec ON, 30sec OFF

1) Box over Jump
2) 2xKB Clean + Jerk
3) Burpee to TTB

Steady pace, work the whole 30sec. Total time of workout is 21min. Scale if needed.

For time:
24 Walking lunges w/ KB 24/16kg
10 Abmat Sit-ups
12 WL
20 Abmat SU
6 WL
30 Abmat SU

Hold the KB infront of your body with both hands in pistol grip. Just like doing a goblet squat.

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