Warm-up:

10x hinges with PVC pipe

10x Push-up + Downdog

10x Air-squat

10x Jumping air-squat

Weightlifting:

Starting with an empty barbell, find a 5RM Power Snatch in 12 minutes.

Strength:

With new TM for final 4 weeks.

2A) Deadlift: 55x5, 65x5, 75x5, 85x5+

2B) Bench-press: 55x5, 65x5, 75x5, 85x5+

Conditioning:

5” AMRAP:

Strict HSPU or Push-ups

If you did this last week, do it again.

Strategy goes a long way here:

Try 2-4 reps every 20 seconds.

2 reps every 20 seconds is 30 reps in 5 minutes. 3 reps is 45, and 4 reps every 20 seconds is 60 reps in 5 minutes!

If you did this last week, do it again.

Extra work:

With HR at or below 150 BPM:

30” AMRAP

Row 1000m

10 strict TTB