Back Squats

60% x 3 reps

65% x 3 reps

70% x 3 reps

75% x 3 reps

80% 3 sets x 3 reps

12 minute ladder

C2B Pull Ups

Power Snatches 75/45


Every 2 minutes for 20 minutes (10 sets)

Power Clean x 1 rep

*Build in weight over the course of the 10 sets*

Partner Workout

20 minute amrap

21 Wall  Balls

200 meter run

Partners rotate rounds

Weightlifting Wednesday

Low hand power snatch + OHS

50% x 6 reps

55% x 6 reps

60% x 6 reps

65% 3 sets x 6 reps

Front Squats with a pause

50% 6 sets x 2 reps

60% 6 sets x 3 reps

50 Hip Ext


Warm Up with an 800 meter jog

Good Mornings


13 minute amrap

200 meter run

13 burpees

26 sit ups or 13 ghd sit ups


Turkish Get Ups

100 double unders

30 Turkish Get ups

100 Double Unders

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