WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 Deadlifts + 4 Hang cleans + 3 Front squats
3) :45s ski
4) 5 Push press + 5 Push jerks

---

CLEAN AND JERK

12 sets of 2 power clean and jerks @ 68% (of C&J 1RM)
Rest 1:00 min between sets

---

STRENGTH

Every minute on the minute for 12:00 minutes of:
1) 10 Front squats @ 40%
2) 15 Kettlebell swings, 24/16kg
CONDITIONING

With partner, as many reps as possible in 10:00 minutes of:
10/8 Calories row
10 Wallball shots

P1 starts from rowing and P2 starts from wallballs. After both P1 and P2 are done with their sets, they change turns on the rower and wallball.

---

(OPTIONAL) ACCESSORY

Bodyweight curtsy lunges,
3 x 6/6

1-Legged reverse hyper,
3 x 8/8 (easy)

1-Arm bent over row,
3 x 8/8 (easy)

Back extensions,
Accumulate total of 60 reps