A. AMRAP

6 min AMRAP
50 DUs (max 30 sec)
10 V-Ups
10 DB hang P. cleans @22,5/15kg

5 min AMRAP
8 DB alt. Snatches
12 DB Lunges
6 Pull ups

4 min AMRAP
8 DB box Step over
8 T2B
8 Push Ups

3 min AMRAP
4 Devils Press
8 side jumps over Box

2 min
400 m run

1 min
ME burpees

-2 min rest between the Amraps

A. 1 Hang Snatch + 2 Overhead Squats + 1 Hang Snatch 5 x 1

1 1 Hang Snatch + 2 Overhead Squats + 1 Hang Snatch
1 1 Hang Snatch + 2 Overhead Squats + 1 Hang Snatch
1 1 Hang Snatch + 2 Overhead Squats + 1 Hang Snatch
1 1 Hang Snatch + 2 Overhead Squats + 1 Hang Snatch
1 1 Hang Snatch + 2 Overhead Squats + 1 Hang Snatch

B. Front Squat 3 x 6

6 Front Squat
6 Front Squat
6 Front Squat

Work at RPE 8-9 in all sets

C. Dumbbell Bulgarian Split Squat 3 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

Rest 60s after each leg (DBs in Farmers position)

D. Nordic Hamstring Curl 3 x 6-8

6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl
6-8 Nordic Hamstring Curl

Work YGIG with a Partner. Focus on slow eccentrics

E. Core Finisher

3 sets no rest
10-15 wall referenced pike Leg lifts
10-15s Star plank each side

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30-60sec. btw legs

B. Intervals

Every 2min for 10min (5 sets):
60sec. Row for cals
30sec. ME Push ups

A1. Front Squat 4 x 5

5 Front Squat
5 Front Squat
5 Front Squat
5 Front Squat

controlled eccentric

A2. Dumbbell Flat Bench Press 4 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

B. Accessories

3 Sets:
5 Med Ball rot. throws (each)
8-15 swiss ball crunches
6-8 standing Hamstring Side Bent (20-30'' - each side)
30sec. standing Side Kick (each side)

A. Clean Build up Sequence

Every 90s for 16 sets (build up in good form and small steps)

2 sets
5 tall Powercleans
5 pause FS (3s pause in bottom)

3 sets
4 high hang powercleans
4 Tempo FS (3s eccentric)

4 sets
3 Hang Powerclean
3 1ΒΌ FS

7 sets
2 Hang squatcleans

A. Explosive Training

5 sets

10 banded russian KBS (red band)

Rest 45s

B. Loaded Carries

4 sets (+ 2 Ramp um walk offs)

15m barbell Backrack Carry

Rotate in teams of 4-5

C. MetCon

Amrap 3
10 Airsquats
10 alt. SA DB C/J (22,5/15)

Into

Amrap3
Lateral Burpees over DB

Into

Amrap 3
10 Airsquats
10 alt. SA DB C/J (22,5/15)