Monday 26th October 2026
2 rounds
-10 Kettlebell halos in each direction
-5 singke arm kb overhead squats or windmills
-10 beat swings
-30 sec ring support (full turnout if needed)
Front Squat
3-3-3-1-1-1
warm up with an empty bar set of 10 or 20
then perform a warmup set of 5 reps
Increase the weight again and start the first working set of 3 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
EMOM for 12min
3 power clean
6 push ups
9 jumping squats
Choose loads which allow for 30-40 sec work to 20-30 sec rest
