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.

Power snatch + 2 Snatch balance

~ @ 65%

3 pos Snatch
Set 1 @ 65%
Set 2 @ 70%
Set 3 x 2 @ 75%

3 Rounds For Time:

Run 400 m
10 Thruster 60/40 kg
- Rest 2 min After Every Round