AMRAP 40 minutes: 6 Chest to bar 8 Burpee to Plate 200m Run Barbell Complex Barbell Complex @ 50% 1RM Snatch 1 Power Snatch 1 Overhead squat Every round add 1 rep to the barbell complex so… Round 1

A. Technique: Every 45s x 8 (6 minutes) Alternating: 1. 2x 1 Hang Power w/3s in catch + 1 Front squat + 1 Push press 2. Lunge Complex (2 rep each side, each variation) 3. 10s Kip Swing, 5s

A. Warm Up – AMRAP 4 minutes: 10s Dead hang 10 Alternating lunge with overhead swing 3 Push up to down dog 6 Alt. DB Snatch @ 22.5/15kg B. EMOM 10: 1. 5-10 Tempo ring dip @31X1 2. 1-4

A. Warm-Up (6 minutes) Every 30s x 12 sets (3 rounds), building in intensity and aggression each round: 1. 15-20s Deadbug leg lowers 2. 3 Depth Drop 3. 5 BTN Snatch push press with 2s pause at top 4.

EMOM 40: 1. 6 Bar facing burpee + 6-8 Power Snatch @35/25kg 2. 6-8 T2B + 6-8 Sumo Deadlift High Pull @35/35kg 3. 6 Bar facing burpee + 6-8 Power Clean + 6-8 Push Press @35/25kg 4. 4-6 Burpee

Final week of these movements before we switch things up! A. Front squat (10 minutes) Build to 1RM with a 2s pause at the bottom. B. 12 minutes: B1. Romanian deadlift: – 5 x 5-10, leave 0 reps in

A. AMRAP 4 minutes – INDIVIDUAL: 2 Wall walks 4 Chest to bar 6 Front squat @ 50/35kg 2 minutes rest B. AMRAP 4 minutes – INDIVIDUAL: 10/8 Cal Row 100m Run 2 minutes rest C. AMRAP 4 minutes