Hang power clean

5 x 5 @ 70+%1RM power clean, Go every 2:00-2:30

– Start @ 70%1RM power clean then build the load up as your form allows

Deficit deadlift 3x8

AMRAP 12

20 Hang Dumbbell Snatch
10 DB Over Burpees
20 Squat w/DB
10 Sit-Ups

4x8 kevyt

4 sets:
3 Clean Deadlifts @100+% 1RM Clean
- All reps done as singles
- Rest 2min btw sets

In 12 minutes:
100/80 cal row
30 sit ups

2 min rest

In 12 minutes:
100/80 cal ski
30 tall kneeling to standing (15 per leg)

2 min rest

In 12 minutes:
100/80 cal bike
30 ring rows

Mixed intervals at consistent pace:

8 min amrap:
400 m row
20 air squats
30 s hollow hold

rest 4 minutes

8 min amrap:
500 m ski
8 push ups
30 s arch hold

rest 4 minutes

8 min amrap:
2 min run or bike
30 s passive hang
30 s plank hold

In teams of 3 for 40 minutes:
A. Bike for meters
B. 1000 m row or 800 m run
C. 300 m ski, 20 s front leaning rest, 15 med ball cleans

Change stations when B finishes rowing/running.

Mixed intervals at consistent pace:

8 min amrap:
400/350 m row
15 KB swings
30 s hollow hold

rest 4 minutes

8 min amrap:
500/400 m ski
8 no push burpees to plate
30 s plank hold

rest 4 minutes

8 min amrap:
25 cal run or 2 min bike
30 s passive hang
2 wall walks

10 rounds:
20 cal run or bike
10 KB goblet squats
10 v-ups
1 min rest

45 min timecap.