WARM UP

3 sets of:

• 15 cal Assault Bike  
• 8 Thrusters (empty bar)

3 sets of:

• 5 Front Squats 
• 5 Strict Press
• 5 Push Press 
• 5 Jerks

A.

Take 5-10 mins to build to working weight (8-9 RPE) 

E3MOM 12

• 1 x Power Clean, 1 x Hang Clean, 1 x Front Squat, 1 x Jerk

B.

Front Squat

• 8 Pause Front Squats (2-3 second pause in the bottom position) Aim for more weight than last week
• 10 Jump Lunges (Bodyweight)
•  Rest 2-3 mins

C.

3 rounds 

• 10 DB Rear foot elevated split squats RIGHT LEG FORWARD (2 x 22.5/15kg) 
• 15 Pistols RIGHT LEG
• 20 Suitcase Deadlifts (single leg, stiff leg deadlifts) - use same weight as above. 
• 10 DB Rear foot elevated split squats LEFT LEG FORWARD (2 x 22.5/15kg) 
• 15 Pistols LEFT LEG
• 20 Suitcase Deadlifts (single leg, stiff leg deadlifts) - use same weight as above. 

D.

5 x 200m Run 

• 1:1 Work to Rest Ratio. Go Hard.