Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3×20
Jerk 5×5

WOD – “Robert”
Push Press Max Load Training
Advanced Lifter to start with 40 kg
Add Weight from Set to Set
Push Press
2×3
3×2
5×1

Midline
Back Extensions 5×30

Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Mats/Ladders
Depth Jumps x 10

WOD
200m Sprints
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Warm Up
30 Burpees

Weigh In after Break

Front Squat 5×5
Ball Slams 3×20

WOD – “Quentin”
Clean Bulgarian

Mid Line
Hollow Rock 3×30