400M jog

3 slow rounds

10 plate ground to oh 25/15

15 air squats


1 min calves

1 min benched shoulders

1 min butterfly


8 rounds

30 secs on/30 secs off

Rowing (should be at a hard, but sustainable pace)

Rest 4 mins

4 rounds

30 secs on/30 secs off

A. Hang power cleans 75/45

B. Back squats 45/35

Rest 4 mins


Even: 100M Sprint

Odd: 30 secs Single Arm kb front rack hold (Alternate arms each round)

-Extra OLY work

Every 90 secs X5 sets

3 high hang squat snatches @70% of your heavy 3


200M walk

Repeat stretches