A1. Front Squat 4 x 5

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

A2. Dumbbell Seated Shoulder Press 4 x 8-12

8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press
8-12 Dumbbell Seated Shoulder Press

A3. Ring Row 4 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 Sets:
8-12 banded alt. leg lowerings
15 DB-Sidebents (each side)
8-10 Cossack Squats (each side)
20-30sec. Sidekick hold (each side)

A. Endurance Intervals

32min EMOM
1. 45sec. Row for max cal
2. 45sec. Echo Bike for max cal
3. 45sec. 10m shuttle run for max reps
4. rest

A. Snatch Cluster sets

7 sets
1.1.1 + 1 snatch + OHS (rest 15s)
Rest 90s

B. Assistance lifts

3 sets
6 hang Power snatch with 3s hold in catch @ 60-80% of above
Rest 60s
12 Reactive Pogo Jumps
Rest 60s

A. Strength

10-14

Deadlifts and Pushups

15-18

Deadlifts and Pushups

B. Wod

10-14

Emom12
1. 30s ME Row

2. 30s ME wallballs


15-18

Emom12
1. 30s ME Row

2. 30s ME wallballs

A. Back Squat 3 x 4-6

4-6 Back Squat
4-6 Back Squat
4-6 Back Squat

Work at RPE 8-9 for all sets

B1. Seated Single Arm Dumbbell Strict Press 3 x 8-15

8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press

@RPE 8-9 for all sets (ME for last set - weak side) - controlled eccentric (each side)

B2. Supinated Pull-Up 3 x 6-12

6-12 Supinated Pull-Up
6-12 Supinated Pull-Up
6-12 Supinated Pull-Up

@RPE 8-9 for all sets (ME for last set)

C. Accessories

3 sets of:
20-30 DB-Glute Bridges (short hold at peak)
rest 60sec.

A. Accessories

3 sets of:
8-10 short lever Add. Bridges (each side - 2sec. hold)
20-40sec. Pigeon iso hold (each side - on Bench)

3 sets of:
10-20sec. 90/90 Arch Hang (feet supp.)
10 banded IR

3 sets of:
30sec. pvc shoulder ext. iso
10-20sec. bottom of Ring Dip supp. hold

B. Conditioning

6 sets of:
3min on 1min off
500/450m Row
max cal Echo Bike in remaining time
Aim for consistent cals on Bike