A. Squat mobility

Focusing on hip and ankle mobility

A. Conditioning

4 sets of:
4min on 3min off
500m row / 1000m C2-Bike
then AMRAP of:
12 alt. Goblet rev. lunges
12 KB Hang clean and Jerks (6 each side)
12 alt. shoulder taps

A1. Sandbag onto Box 5 x 3

3 Sandbag onto Box
3 Sandbag onto Box
3 Sandbag onto Box
3 Sandbag onto Box
3 Sandbag onto Box

A2. Shoulder Press 5 x 3

3 Shoulder Press
3 Shoulder Press
3 Shoulder Press
3 Shoulder Press
3 Shoulder Press

B. 8 minute EMOM of Farmers Walks

Farmers Walk
Rest

max distance

A. Bike intervals

For max cals:
1 min echo bike
30 sec rest
2 min Echo bike
1 min Rest
3 min Echo bike
90 sec Rest
4 min Echo bike
2 min Rest
4 min Echo bike
2 min Rest
3 min Echo bike
90 sec Rest
2 min Echo bike
1 min Rest
1 min Echo bike

—>30 min

A. Handstand Walk Skill & Strength

4 sets:
30s HSW/HSW attempts/Wall walks/Kick up against wall attempts
30s rest
30s Wall walks/HS shoulder taps/Foot elev. piked shoulder taps
30s rest
30s HS shoulder taps/Foot elev. piked shoulder taps/Front plank shoulder taps
30s rest
30s Front plank shoulder taps/Front plank
2 mins rest

B. Shoulder Accessory

Shoulder Matrix
3 rounds (2x 2.5/1.25/0.5kg)
60s rest

A. Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch 10 Sets

Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch
Pause Power Snatch (2sec. Hold Just Above Knee) + Hang Snatch

Start at first weight after empty bar and and work up by feel but prioritize form!

B. 12 minute EMOM of Hang Power Snatches and Burpees over the Barbell

6-10 Hang Power Snatch
6-12 Burpee over the Barbell

Go for the heaviest weight you can move with good form. Aim for unbroken reps for all sets.

A. 40 minute AMRAP of Echo Bikes and Rowing

Echo Bike
Row

Every 5 min starting at 0.00 do
10m Handstand walk (or 20 shoulder taps)
5 tall Boxjumps (24/20"/straight legs in catch)

Alt. Between row and bike after each 5 min set