AMRAP (As Many Reps As Possible)
in 14′ of
I Go U Go
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
*60/40kg

-Rest 5′, then
AMRAP (As Many Reps As Possible)
in 6′ of
Toes 2 Bars

For 60 min 3 min assault bike, 3 min row

Weighted C2B 5x5 AHAP

2 x max strict MU 3 min rest
3 x max MU 3 min rest
or 5 x max MU

Hatch week 1 day 2.

Single Leg Step Up x12/leg
Hollow Rock x30
Inverted Press x6/arm
Mountain Climber x50

30min AMRAP

*Two at a time complete the following:
0.08 curve
200m ski
15 jumping pullup

Open Workout 16.4
13min AMRAP of:
- 55 Deadlift (102kg/70kg) (60/40 kgs).
- 55 Wallball (9kg/6kg)
- 55 Cal row.
- 55 Handstand pushup.

Hang power snatch + Hang squat snatch + OHS x 5 @ 65-80%.

Hang power clean + Hang squat clean + Split jerk x 5 @ 65-80%.

Walking lunges
Sumo squats
Bear crawl
Reverse walking lunges