A. Four sets of:

Landmine Squat x 8-10 reps @ 20X1

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B.

For time:

30 Kettlebell Swings

40 lateral steps over blocks

24 Kettlebell Swings

40 lateral steps over blocks

18 Kettlebell Swings

40 lateral steps over blocks

19.30 Weightlifting

A. Snatch


A.1 Daily max in snatch for singles.

A.2 Do five additional singles on 90%.

A.3 Do five additional doubles on 80%.

A.4 Do five additional triples on 70%.

B. Back squat

B.1 Daily max in doubles.

B.2. Drop down to 90% and do five additional doubles.