21 1 Arm DB split jerks (AHAP)
21 Ab mat sit ups

200 Meter overhead carry with plate (AHAP)

15 1 Arm DB split jerks
15 Ab mat sit ups

200 Meter overhead carry with plate

9 1 Arm DB split jerks
9 Ab may sit ups

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin

Tempo deadlift instruction starts :55 seconds in

-then-

3 rounds for time of:

3 Power Cleans (185/120)
14 Shoulder Touches (alternating)
21 Wall Ball (20/14)

*20 minute time limit.

4 x 500 Meter row

Rest as needed

5X3 Snatches @ 70%

-then-

3 Rounds for total reps of:

3 minute AMRAP of:

30 OHS (65/45)
30 Double-Unders

Rest 2 minutes after each round.

15 Cleans (115/75)
30 Twists with plate
15 Shoulder to overhead (115/75)
15 Cleans
Walking lunges with plate
15 Shoulder to overhead
400 Meter run with plate

Death by 10 meters

1000 Meter row
50 Thrusters (45/35)
30 Pushups

Back squat:
1×20

-Then-

800 meter run
50 C2B pull ups
800 meter run

5X2 of:
Snatch high pull progression

Snatch high pull progression consists of :
Power position (hip)
Above the knee
Below the knee
From the ground

One set is two reps at each position

-then-

12 Minute AMRAP of:

3 Snatches – any type (135/95)
20 Double unders

5×2 of Snatch @ 70% Of 1RM

-Then-

12minute AMRAP of:

10 OHS (95/65)
20 Lateral Jumps (over BB)
15 Ab-Mat Situps