A. Amrap’35

250 m row
2 shuttle runs
500 m row
4 shuttle runs

—> add 2 runs and 250 m each round

A. Strength

Small sled highpulls + Handstand work

B. Workout

In teams of 3-4 do

AMRAP12

1. PARTNER @ SKIERG

2. The others doing amrap of

10 synchro DB hang snatches
10 synchro stepups
10 synchro shouldertaps

Switch 1 Partner out when 1 round is done

A. Split Jerk 5 x 1

1 Split Jerk
1 Split Jerk
1 Split Jerk
1 Split Jerk
1 Split Jerk

Build up to a heavy Single without fails

B. Barbell Bulgarian Split Squat 3 x 3

3 Barbell Bulgarian Split Squat
3 Barbell Bulgarian Split Squat
3 Barbell Bulgarian Split Squat

Rest 60sec. btw legs.
1x 3sec. iso hold on eccentric at mid range or in bottom position! Use last weeks weight

C1. Shoulder Press 2 x 3

3 Shoulder Press
3 Shoulder Press

With 3sec. iso hold at mid range on eccentric @RPE8-10

C2. Weighted Supinated Pull-Up 2 x 3

3 Weighted Supinated Pull-Up
3 Weighted Supinated Pull-Up

With 3sec. iso hold at mid range on eccentric @RPE8-10

A. Barbell Bench Press 3 x 3-5

3-5 Barbell Bench Press
3-5 Barbell Bench Press
3-5 Barbell Bench Press

Work at ~RPE8-9 for all sets.

In your rest btw sets do 8-12 Blackburns

B1. Alternating Front-Racked Barbell Reverse Lunge 3 x 10-16

10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge
10-16 Alternating Front-Racked Barbell Reverse Lunge

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

Reps are per side