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AMARAP 30min Follow the leader 5 Deadlifts (Rx partner DL) 10 Pullups/C2B 250m row P1 goes then P2 goes. Then both pairs can move on to the next movement. partner DL 10 reps Snatch Warm-up While performing this think about “positional awareness.” Are you rising with you chest? Are your knees out? Are your wrists…

Warm-up 2 Rounds 20 Air squats 10 ring rows 10 Down dog pushups Then.., 3 Rounds 5 Muscle cleans 5 Front squats 5 up downs Then.., EMOM 15min Min 1: 7 Front squats 60% Min 2: 5-10 Strict pull ups Min 3: 3 Wall walks Then.., EMOM X 12 M1: 8 Bench press M2: 8-12…

5min Line Drills Then..,, 0:00-10:00 1.5k or 1k run 10:00-18:00 50 Anchored situps 50 RKBS 50 Anchored situps 20:00-30:00 5 Rounds 200m run 10 burpees Then.., E2MOM x 7 8/6 Cal 5-4-3-2-1-1-1

EMOM x 10 12/9 cal sprint (+ from last week) Then.., Every 8min x 4 60 double unders – 120s 200m run 25 T2B / vups 200m run 60 dubs /120s then.., with partner 3 sets 1min plank. YGIG

3rds 15 band press 5 Push up down dog Then.., 3rds 10 Lat band steps 15 Glute bridges Then.., Every :90 x 6 8 Seated press + 15 Banded tricep ext Then.., Every :90 x 6 8 BB RDL + 12/8 tempo push ups Then.., Every 2min x 6 10 Back-Elevated Glute Bridge + :25…

End of Phase 1 Warm-up 10-1 lat mini band steps 20 Air squats 20 Glute bridge ups 200m :30 Goblet wall sit 100m :30 Goblet wall sit 50m :30 Goblet wall sit Then.., Back Squat E2MOM x 7 8 Back squats @60% (STAY. Do not build) + 12 Goblet reverse lunges Then..,,, 0:00-10:00 50 Wall…

20 pvc pass through 20 Superman press Then.., 3Rounds 10 Snatch grip BTN push press 5 Muscle snatches 5 OHS Then.., With a partner 30 rounds for time: Alt rounds. 1 RD 10 Muscle snatches 75/55 10 Akbs While the other partner does a 200m run Clean Warm-up Then…, Hang Clean & Jerk – Start…

Every 2:30 x 4 500m/400m or .8/.5 Then.., 20 Banded pull aparts 20 Good mornings 10 Standing hamstring stretch 10 Downdog 10 Lunges then.., AMRAP 25 200m run 10 C2B/banded pullups Lunges down/back 50/35 -rest 1min