A. Every minute, on the minute, for 21 minutes:

Minute 1 – Dumbbell Push Press x 6 reps

Minute 2 – Renegade Rows x 6 reps

(Push-Up, Row Left, Push-Up, Row Right)

Minute 3 – Alternating Lateral Lunge x 12 reps

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Single-Arm Dumbbell Snatches

12 Push-Ups

12 (Jumping) Lunges

19.30 Weightlifting

A. Snatch


A.1 Daily max in snatch for singles.

A. 2 Do ten additional singles on 90%.

B. Back squat

B.1 Daily max in triples.

B.2. Drop down to 90% and do three additional triples.

B.3 Drop down to 80% and do three additional triples of 1,5 back squats.

B.4 Drop down to 70% and do three additional triples of paused back squats. 3-5 seconds in the bottom position.