S&S 32kg to 40kg (4m)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.1
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.3
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:20. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.2
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.0
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 13:50. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4l)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.2
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.4
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 8:05. RPE 6.4

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.1
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 13:30. RPE 6.3

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

S&S 32kg to 40kg (4k)

Q&D snatch protocol x 2 Series and
PTTP x 50% volume on days 2, 4, & 6.

Warm-up:
40kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Swing x 3 Days: Rest 16 breaths between sets on days 1 & 3.
1. (40kg: 10T x 8) RPE 5.3
3. (32kg: 10L,10R, 40kg: 10L,10R x 5) RPE 5.4
5. (32kg: 10L,10R, 40kg: 10L,10R x 4)
Rest 7 breaths. Time 7:20. RPE 6.5

(Rest 1 minute)

TGU x 3 Days: Rest 20 breaths between sets on days 1 & 3.
1. (32kg: 2L,2R x 2, 40kg: 1L,1R) RPE 5.3
3. (32kg: 2L,2R, 40kg: 2L,2R x 2) RPE 6.1
5. (32kg: 1L,1R, 40kg: 1L,1R x 4)
Rest 11 breaths. Time 14:55. RPE 6.4

Finisher & Cool-down:
48kg+40kg farmer carry. (30sec/30sec)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

Royal Court

Rolling a die for Q&D x 2 Series and
TGUs x 50% volume on days 2, 4, & 6.

Warm-up:
24kg GSQ, hip bridge, 16kg halo, & renegade row x 5,3,2.
(10 minutes)

Day 1:
Hindu Push-up x 11
Hindu Squat x 33
Back Bridge x :22s hold
x3 (Rest 20 breaths between movements)
Time: 21:05 min. RPE: 4.2

Day 3:
Hindu Push-up x 15
Hindu Squat x 44
Back Bridge x :30s hold
x3 (Rest 20 breaths between movements)
Time: 21:15 min. RPE: 5.2

Day 5:
Hindu Push-up x 18
Hindu Squat x 55
Back Bridge x :37s hold
x3 (Rest 20 breaths between movements)
Time: 22:05 min. RPE: 5.8

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)