8 minute Tabata of Abmat sit-ups and kettlebell swings (one heavy or 2 lighter kettle bells)

AMRAP 40

1k Row / 2k Bike. ( Alternating )
30 Wallballs 20/14p
30 Power Clean 60/42,5kg
1k Row / 2k Bike. ( Alternating )
30 Burpees
30 Kettlebell Swing 24/16kg

7 Rounds of
7 Deadlifts 100/70kg
7 Toes-to-bar
35 Double Unders

EMOM 12

Minutes 1 - 4 : 3 Squat Cleans
Minutes 5 - 8 : 2 Squat Cleans
Minutes 9 - 12 : 1 Squat Clean

Go Heavy !

split jerk/ push jerk

• heavy triples and doubles for 20 min
• keep the weights manageable and focus on rhythm

In Twenty Minutes Find Your JERK 1RM

For time
400 m farmers carry 32/24kg
6-8 box over burpee every time you let go of the kettlebells

tc 12 min

For Time;
30 Deadlifts 100/70kg or (70% of previous 5)
30 Burpee box jump overs
30 Russian Swings 32/24kg

7 Min Time Cap

Go in 2 heats if it's a big class. Scale as needed.

Today we are going to spend 15 minutes on working our jump rope skills.

You can either work on your singles, double unders or triple unders depending on where you are now.

If you are not sure what to do, check these clips:

Extra points for everyone who gives great tips for double and triple unders :) Have fun!

Power snatch + 2 Snatch balance

~ @ 65%