A1) Bulgarian Split Squats
4x 6-8
A2) Pendlay Row
4x 6-8
B) Push Press + Jerk (2+1)
Heavy 2
C) EMOTM 10
5 pull-ups
5 Ball Slams
5 burpees (increase burpees +1 each round)
A) Pistol Work (10mins)
B1) Press – 5 x5
C) 17 Min AMRAP
10 Ball Slams
1 Medball Run
10 Pullups
8 Burpees
A) HSPU work (7 mins)
B) 3 Position Clean
3 Sets 1.1.1
C) Clean Pulls 3×3
D) 1 Run (full track)
+
15 -9-6
OHS
Burpees
+
1 Run (full track)
A) TGU – Heavy Single (7 mins)
B) Split Jerks
Heavy Single
C) 5 rounds
7 Front Squat
7 Pullups
7 Burpees
A1) Plate Walks – 4 sets
A2) Max Pull Up – 4 sets
B) 1 1/4 Back Squat
Heavy 3
C) 3 rounds
60\60
Push Press
Box Jumps
Wall Balls
A) Bulgarian Split Squat
4x 6-8
B) Muscle Snatch
3-3-3-3-3
C) 5 rounds
4 Front Rack Lunges
6 Power Cleans
8 Thrusters
A) Muscle Up work (10mins)
B) 1 1/4 Front Squat
3-3-3-3
C) 12 min AMRAP
21 KBS
15 T2B
9 Box Jumps
A)Weighted Step Ups
8-7-6-5
B)OHS @ 23×1
3-3-3-3
C)3 Rounds 60/60
Farmer Carry
KBS
Alt Pistols
A) 40 Hollow Rocks
40 Superman Pulses
B)Snatch Press
5-5-5-5
C)Behind the neck Jerk ( Similar WT as SP)
3-3-3-3
10 Rounds
4 Burpees
6 KBS
8 Wall Balls
A)Snatch Sots Press
5-5-5
B)10 Min Pistol Work
C)Front Squat @22×1
Heavy 2
D)EMOTM 14
3 Snatch ODD
3 Single Leg Box Jump EVEN