Snatches 7 X 3. Heavy but w good form. Then… 4 rounds of: – Kettlebell Swing (hard style) X 10 @ 50#/35# – Overhead Walking Lunge X 5 steps each leg @ 45#/25#, – Double Under X 50

Week 2 Deadlift – 5, 3, 1 program. Then… 4 Rounds of: Barbell Suitcase Deadlift X 5 @ 95#/65 Farmers Carry X 25 meters Repeat for other side Ring Dip X 5 or Box Dip X 20

Week 2 Front Squat of 5, 3, 1 program. Then… – Box Jump Burpee X 10 – Weighted Sit Up X 1 – Box Jump Burpee X 9 – Weighted Sit Up X 2 …. – Box Jump Burpee X 1 – Weighted Sit Up X 10

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Clean and Jerk singles then 5 rounds of: – Backbend Wall Climb X 5 – Box Jump X 10 – Push Up X 15

Deadlift – Week 1 of 5, 3, 1 program Then… 4 Rounds of: – Sandbag Squat Clean X 5 – Zercher Carry X 50 meters – Sandbag Burpee + Clean X 5 – Zercher Carry X 50 meters – Rope Climb

5 Rounds of: – Run X 400 meters – Deck Squat Burpee X 10 – Sit Up Wall Ball X 15

Rounds in 20:00 of: – Deadlift X 3 @ 85% of 1RM – Strict Pull Up X 5 – Push Up X 7 – 100 meters where first 10 meters are Burpee Broad Jump, sprint the rest

4 rounds: – Kettlebell Snatch x 5 ea arm – Kb swing x 20 – tire flip x 10 – waiter carry x 50 m ea arm (50/35 for all). Then… 3 rounds of: – good morning x 10 (heavy as possible) – weighted bridge x 10 (60/40) – inch worm x 5

Front Squat 1RM. Then.. 4 rounds of: – Curtis P X 5 @ 95/65 – Toes to Bar X 10