Front Squat w pause

build up to a 3 rep max

*5 sec pause in the hole and 10 sec front rack pause*


Deadlifts 155/105



DB Seated Press


3 Rounds for time

400 meter run

60 Double Unders

20 Box Jump Overs 24/20


Power Snatch

2x5 Go Heavy

Snatch High Pull from hang

3x5 Heavy

Snatch Press


50 Hip Extentions


42 Wall Balls 20/14

21 Bench Press 185/135

30 Wall Balls

15 Bench Press

18 Wall Balls 

9 Bench Press


*work on cleans*

1000 meter row

10 Squat Cleans @ 75%

500 meter row

20 Squat Cleans @ 65%


50 ghd situps or 100 sit ups

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