Blog

bike for 2min and row for 500m/400m
10 airsquats, front lunges down 5 squat jumps, side lunges back
10 air squats, inch worm-push up down, 5 jump squats
PVC pass thrus and mobilty

press complex from rack - 3x3 strict, 3x3 push, 3x3 jerk

EMOM - 12 Min 45/15
Box Jumps 30/24, 24/20
HSPU
KB Swings 70/53, 53/35, 44/26
T2B
Rotate thru each movement 3x

3 rds
50 k2e sit-ups
10 bridges -

4 min bike or 4 min row or 400m jog - then, 3 rds 10 air squats then, down and back monster walks w band,

snatch - burgener skills, snatch balance, squat snatch balance then 5x1

50DU, 25 weighted sit-ups 45/25, 5x SQ Snatch 95/55 or (1 Psnatch + 1ohsq) 200m run -
40DU, 20 weighted sit-ups 45/25, 4x SQ Snatch 105/60 or (1 Psnatch + 1ohsq) 200m run -
30DU, 15 weighted sit-ups 45/25, 3x SQ Snatch 115/65 or (1 Psnatch + 1ohsq) 200m run -
20DU, 10 weighted sit-ups 45/25, 2x SQ Snatch 125/70 or (1 Psnatch + 1ohsq) 200m run -
10DU, 5 weighted sit-ups 45/25, 1x SQ Snatch 135/75 or (1 Psnatch + 1ohsq) 200m run -

3rds - 15 bridges, 15 v sit ups, 15 scissors

jog 400 then bike or row for 3 min - 10 air squats then bear crawl, 10 air squats then inch worm, 10 air squats front lunges, 10 air squats then side lunges

seated back squat from rack - use bench as seat. 3rds x 5reps at a moderate weight - alternate with seated box jumps

Partner chipper - for time - 200m run (together), spilt evenly - 100 pull ups, 200m run 100 hrpu, 200m run 100 air squat, 200m run 100 box jumps 200m run

roll out leg, stretch with bands