Build Block:
front squat 5-5-5-5-5; split jerk 5-5-5-5-5
Burn Block:
“Core & Cadence” (EMOM 18)
Rotate through 6 Rounds:
Min 1: 150m jog or 10/8 cal row
Min 2: 12 KB deadlifts + 30-sec front plank
Min 3: 15 wall balls (light–moderate)
RPE: 4–6
Goal: Zone 2–3 effort; nasal breathing encouraged
Scaling:
Wall balls → lower target or reduce reps
Plank → knees if form breaks
KBs → light/mod to preserve hinge quality
New episode of the Catalyst podcast! Listen here, or subscribe on your favourite player:
Want to get our book, The Catalyst Method, for free? Click here to download.