3 x 3 Squat Clean Hip Mobility Between Sets Then 15-12-9-6-3 – Squat Cleans @ 135/95lbs – Chin Ups – 10m Shuttle
Find 1 Rep Max Strict Press Then 2 x Max Sets @ 60% of 1RM 5 x 60 Second Planks Between Sets
10 Rep Max Back Squat Kipping Chin Up Practice Between Sets Then 30-25-20-15-10-5 (18 Minute Time Cap) – Wall Balls – Double
12 Minutes, Every Minute On The Minute – 1 Dead Lift @ 90% of 1 Rep Max Then 1-2-3-4-4-3-2-1 – Burpee-Muscle Up **10
5 x Hill Sprints Sprint Up, Walk Down Then, Straight Into 2 Rounds – 150m Swim/Wade – 150m Sand Run
20 Minutes – Every Odd Minute: 3 x 1+1/4 Front Squats – Every Even Minute: 5 Strict Handstand Push Ups Then Every Minute
5 Rep Max Strict Press 3 Rep Max Push Press 1 Rep Max Push Jerk 3 x 8 Pistols Per Leg Between Sets
3 x 3 Power Snatch Mobilise Between Sets Then 1 Round – 30 Snatches @ 95/65lbs – 1km Row – 30 Snatches