MOBILITY:
Open Pecs
Activate Rear delts
Vipers 
Banded Bicep Curls

STRENGTH:
Build to a max Log Press.

​TECHNIQUE:
Monster DB sets of 3
15-20 mins
Comment weights used.

POWER:
Build to heavy complex of:
1 Axle Clean
1 Axle Clean + 2 Push Press
1 Axle Clean + 2 Push Jerk
Have a number in mind.
Comment weights used.

INTERVAL:
4x 75 sec AMRAPS
10m Sled Drag
10 Dips
Rest to 90% between rounds.

BODYBUILDING:
Slow Deficit push-ups 4x8
Cable flyes 3x15
Front raise 3x12

MOBILITY:
Foam Roll Quads
Rev Hyper
Pigeon Stretch
Lacrosse Ball Hip Flexors

STRENGTH:
Deadlift 2x2  Heavier than last week
Trap Bar 4x4 Heavy but not max effort
Back Squat 5x3 70% Sub Max work

POWER:
Front Pin Squat
3x2 Building heavy
Rack Holds at max Front squat 2 sets

TECHNIQUE:
5 sets of:
3 Stone Holds (3 positions)

INTERVAL:
3 rounds of:
20m Sandbag Carries
Guys 60/70/100
Girls 45/65/70
Rest 2 mins between rounds.

BODYBUILDING:
DOH Axle Deadlift 3x5
Leg Ext 3x25
Booty Band March3 x1 min

10MOBILITY:


POWER:
Banded Push Press
7x3 @55%
2 Push Press + 1 Split Jerk
Heavier than last week

TECHNIQUE:
Behind The Neck
3x3 Push Press
​3x3 Split Jerk

STRENGTH:
5 Sets of:
1 DOH Axle Clean + 3 Push Press
4 sets of:
1 Continental Clean + 2 Split Jerks
3 Sets of:
1 Continental Clean + 5 Push Jerks


INTERVAL:
3 rounds of:
3 Vipers 43/63
8 DB Hang Clean + Press 15/22.5kg
12 GHD Sit-ups

-Rest 3 mins-

3 Rounds of:
3 Vipers
12 DB Bench Press 
10 Ab Whee;

-Rest 3 mins-

3 Rounds of:
3 Vipers
10 HSPU
20m Sled Push (60/80kg)

BODYBUILDING:
Tricep Pushdown 4x20
DB Flyes 3x15 Slow

MOBILITY:
Open Thoracic
Rev Hypers
Glute Activation
Foam Roll Quads

POWER:
1 +1/2 Deadlift with bands
6x3 (55%)
Heavier than last week

TECHNIQUE:
12 sets
4 sets at one weight
- 1 Hang Power Clean+1 Hang Squat Clean
-1 Full Clean
- 1 Front Squat + Push Jerk

STRENGTH:
Front Squat 6x3 70%

INTERVAL:
15 min AMRAP
3 Deadball To Shoulder 45/65
5 Axle Deadlifts 70/120
7 Toes To Bar
9 Bike Cals

BODYBUILDING:
Belt Squat 4x10
GHR 4x12
Leg ext 3x25