A. Dumbbell Clean and Press 1RM

1 Dumbbell Clean and Press

Build up to a heavy 1RM Single Arm C+J

B1. Sandbag Front Squat 2 x 60 Seconds

Sandbag Front Squat
Sandbag Front Squat

B2. Farmers Walk 2 x 60 Seconds

Farmers Walk
Farmers Walk

B3. Sled Drag 2 x 60 Seconds

Sled Drag
Sled Drag

B4. Half Kneeling Landmine Press 2 x 60 Seconds

Half Kneeling Landmine Press
Half Kneeling Landmine Press

A. Pull over

Skill: -low bar progression
-high bar pull over
—>Multiple pull over

3 sets of:
20-40 sec 90 degree pull up hold
8-12 strict leg raises
8-12 lat pull downs
8-12 face pulls
(90 sec rest)

A. 8 Sets of

500 m row @moderate pace
30 sec rest
150 m sprint
90 sec rest
TC:40 min

A. Endurance Wod

Every 5 min for 35 min (7 sets)

15/12 Cal Echo Bike
12 Shuttle runs (2 x 10m = 1 rep)
9 target Burpees

Work on effiecient technique in your Shuttle run turns
Scale Reps to finish sub 3 min each set

A1. Dumbbell Push Press 4 x 8-10

8-10 Dumbbell Push Press
8-10 Dumbbell Push Press
8-10 Dumbbell Push Press
8-10 Dumbbell Push Press

4-5 sec eccentric

A2. Ring Row 4 x 10-12

10-12 Ring Row
10-12 Ring Row
10-12 Ring Row
10-12 Ring Row

directly into15-20 sec hold at the top of RingRow position

A3. Push-Up 4 x 8-10

8-10 Push-Up
8-10 Push-Up
8-10 Push-Up
8-10 Push-Up

directly into 15-20 sec hold in bottom position

B. AMRAP 15

10 cal Echo Bike
8 DB alt. Snatches
10 DB goblet Lunges
8 DB Push Press

add two reps after each round to every movement

A1. Front Squat 3 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

A2. Deficit Push-Up 3 x 5-10

5-10 Deficit Push-Up
5-10 Deficit Push-Up
5-10 Deficit Push-Up

A3. Ring Row 3 x 6-10

6-10 Ring Row
6-10 Ring Row
6-10 Ring Row

B. Accessories

3 sets no rest
10-15 prone PVC Y-press
30sec. T-hold
10 alt. Sideplank high knees (1sec. hold - each side)
10-20sec. Hollow hold