Optional Accessory

CONDITIONING

3 rounds

Run 400m
15 GHD Sit-Up
10 GHD Hip Extension

RPE 2 to 3

Squat cleans & push jerks

AMRAP 12 min (reps, each set)

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

60/40kg

Behind the neck push jerk (snatch grip)

5x3, up to 75%

tc 10 min

power clean + push jerk 6x2x75%

Light DB Shoulder Circuit #2: 3 x 15 ea. Rest 60s.
– Lateral raise + front raise + Cuban press
– These can be done with light plates if needed.

6x
3min ON/3min OFF

A) 300m Run
+
Max Cal. SkiErg

B) 300m Run
+
Max Cal. Assault Bike

C) 300m Run
+
Max Cal. Row

22-16-10
pistols alternating
deadlift 100kg/80kg

2-3 rounds
10-15 reverse hypers or back extensions
rest as needed.

5 Rounds for Time

15/10 cal Assault Bike
10 Burbees

20min AMRAP
8 Toes to bar
10 Dumbbell hang clean and jerk 22,5/15kg
400m Run