Prep
9 min emom
1.Lunge complex (forward R+forward L+ cossack R + Cossack L ) x 4 complexes
2.Half Kneeling Prisoner Windmill x 6 per side
3.roll to candle stick x 6-8 reps
Essentials
A.
3 Sets
Back Squat x 5,3,1 reps
Rest 20 sec
Dual Dumbbell Weighted Speed Split Squat with DB in Farmers Carry position x 7 reps per leg
Rest 20 sec
Goblet Kettlebell wall sit x 45 sec
On the 4 min marks
*weight selection for the squat should be heavy for the 1 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .
B.
10 min to build to a Heavy Complex
Thrusters + 3 Front Squat
C.
3 Sets , each couplet as fast as possible
Part B Complex x 1 rep
Row x 9 cal
Rest 30 sec
Dual Kettlebell Front Rack Walking Lunge x 12 reps
Burpee x 10 reps
Rest 1 min
Fitness
A.
3 Sets
Back Squat x 5,3,1 reps
Rest 20 sec
Dual Dumbbell Weighted Speed Split Squat with DB in Farmers Carry position x 7 reps per leg
Rest 20 sec
Dual Front Rack Kettlebell wall sit x 45 sec
On the 4 min marks
*weight selection for the squat should be heavy for the 1 reps , this should be a strength set for the squat and not a lighter endurance weight . Push the squat weight for the reps .
B.
10 min to build to a Heavy Complex
Power clean +Thrusters + hang squat clean above the knee + squat clean from Ground
C.
3 Sets , each couplet as fast as possible
Part B Complex x 1 rep 85% of heaviest
Row x 12 cal
Rest 30 sec
Dual Kettlebell Front Rack Walking Lunge x 12 reps 55/35
Burpee Over Rower x 10 reps
Rest 1 min