WEEK 3 – Day 15, Saturday – 1st May 2021

Week 3 – Day 15

Warmup:
Pistol Squat Flow
3 Sets of each movement x 10/side
https://youtu.be/SddX8k_o2RY

A) 3 Sets @ 75% Effort

60sec Run
5 SA Landmine Press R
5 SA Landmine Push Press R
5 Single Arm Bottom Up KB Cleans R
5 SA Landmine Press L
5 SA Landmine Push Press L
5 Single Arm Bottom Up KB Cleans L
rest walk 2mins between sets
https://youtu.be/3oS6Ibarb8Q Landmine Press
https://youtu.be/5Cs27w8WVz4 Landmine Push Press
https://youtu.be/QP8ZqZUuvmk Single Arm Bottom Up KB Cleans

B) Clean and Jerk Complex

2 Muscle Clean
2 Push Press 31X1
rest 2mins between sets x 3 Sets
*build slightly from last week
https://youtu.be/2jj8dOe0cdE Muscle clean
https://youtu.be/d0d0TWaiukA Push Press

C) Clean Grip Deadlift No Hook Grip

Every 3mins x 4 sets – 3 reps TnG
https://youtu.be/1QIvuYWqo6w

D) 2 Sets

5 Half Kneeling Dual KB Press/knee (10/set)
8-10 Deficit Singe Leg Landmine RDL
rest as needed between movements
*show control through full ranges of motion
https://youtu.be/tJieBQvqQ6o Deficit Singe Leg Landmine RDL
https://youtu.be/ZcUxxxNl1PA Half Kneeling Dual KB

E) 2 Rounds For Time – Intensity Finisher for the Week

700/600m Row
9 Dual KB Deadlift
12 Dual KB Clean
15 Dual Russian KB Swings
70/53# Rx
*choose a tough load for you today if you cannot perform at the prescribed loads