WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

• 5 Behind The Neck Strict Press
• 5 Behind The Neck Push Press
• 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
• 20s Static Hold At The Bottom Of An Overhead Squat
• 60s Rest

A.

Overhead Squat:

• 1 x 10
• 1 x 8
• 2 x 6
• 2 x 4

Rest as needed between sets.

(Build the weight across the sets. let your body dictate the weight. Move well and focus on holding good positions).

B.

Every 4 Mins For 20 Mins (5 Sets):

• 15 Bar Over Burpees
• 1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead) (70kg/47.5kg)

*Scale weight if needed

C.

AMRAP 12:

Complete the following complex with one DB (22.5kg/15kg)

• 8 Single Arm DB Hang Power Clean & Press (right)
• 8 Single Arm DB Thrusters (right)
• 16 Single Arm DB Overhead Lunges (right)
• 50m Single Arm DB Farmers Carry (right)
• 8 Single Arm DB Hang Power Clean & Press (left)
• 8 Single Arm DB Thrusters (left)
• 16 Single Arm DB Overhead Lunges (left)
• 50m Single Arm DB Farmers Carry (left)

*scale weight if needed

D.

3 Sets:

• 30s Prone GHD Hold
• Max Strict T2B
• Rest 60s
• 30s Hollow Hold
• Max Strict Knee To Elbow