3 rounds for quality 5 straight legged deadlifts + 5 muscle cleans with very high elbows 10 reps weightlifting opener (5+5) 10-20s dead hang in pullup bar
4 rounds with an empty barbell 40s bike, row or ski5 power cleans 5 front squats 5 split jerk with pause in overhead position 20-30s clamshell hold/side (Activates the glutes. Make sure to keep your butt close to your heel on the lower leg)
A: Front Squat + JerkE2min x 6-8 sets2 Front Squats + 2 Jerks Start from around 60% and go from there. Do not fail!
B: EMOM x 10 minutes 1: 12 reps D Ball Floor Press 2: 8-12 reps ringrows
C: AMRAP 14 minutes 40 Double Unders (if you cant do them - as many as you can in 30s) 20 Wallballs 9/6kg10 Double KB Snatch 16/12kg (24/16kg if you want to scale up)
EMOM x 12 min 1: 45s move around (bike/row/jog) 2: 4 snatch deadlift + 4 muscle snatch + 4 snatch push press (empty barbell) 3: 12 reps weightlifting opener
3 rounds for quality 4 Power Snatch 4 Snatch Balance 4 Overhead Squats 10-15 glute bridges6-8 reps pushups with rotation
A: Snatch + Skill E90s x 8-10 setsPower Snatch + Hang Snatch + OHS at around 70%6-12 unbroken TTB (pick a number and stick to it - move well)
B: 4 sets for quality 7+7 Bulgarian Split Squat - 2xKB in suitcase 15-20 v-ups 15+15 dynamic side plank/side
C: 3 rounds for reps1: 3 minute window20/15 cal row10 Burpee over rowerAMRAP Power Cleans 50/35kg 2minute rest 2: 3 minute window20/15 cal row10 burpee over rower AMRAP GTOH witg 2xDBs (22.5/15kg) 2minute rest
EMOM x 9 minutes 1: 50s shuttle runs 2: 10 light kb swings + 10 steps ostrich walk 3: 10 alt. v-ups + 10-20s hollow hold
3 rounds for quality - empty or very light barbell 6 deadlifts 5 power clean 4 front squat 3 split jerk with 2s pause in catch position 15-25s clamshell hold/side 8-16 banded glute bridge
A: Push & Pull EMOM x 12 minutes 1: 3 tng Power Cleans 2: 3 tng Push JerksSame bar each round. Its ok to add weight but after the push jerks. Start at around 65%. Pick the bar from the floor on the jerks.
B: 14 minutes on the clockBuild to a heavy single in back squat - no fails.Between each set6+6 DB Row 10-15 Hollow Rocks
C: Pure aerobic piece8-10 rounds for quality 20/15 calories assault bike30s rest300/260m row30s rest Keep a steady pace throughout. You should be able to increase the pace in the end.
EMOM x 10 min 1: 30s single under + 20s burpees without pushup2: 4-6 pushups with rotation + 6-8 light KB Swings
3 rounds warmup 6 reps close grip bench press - very light weight 6 reps double kb snatch - very light weight 30s random wrist warmup12 walking lunges 12 steps ostrich walk
A: Deadlift + Bench Press EMOM x 6min 1: 6 Deadlifts2: 6 reps Close grip bench pressEMOM x 6min 1: 3 DLs2: 3 CGPB Same weight on every emom. Add weight when reps goes down. No rest between emoms.
B: Odd object - 12 minutes for quality15m yoke carry 1 rope climb (legless is ok)15m 2xKB OH Walk 1 rope climb
C: Friday Mash! 2 rounds for time 50m front racked walking lunges 2xKBs in front rack 40 pushups 30 2xKB Front Squats 20 pushups 10 2xKB Snatch Weight on KB is 16/12. If you want to scale up its 24/16. Pick a weight which allowes you to move well and efficient. I programmed this one exactly one year ago :)