Extrat

5 rounds, every 3 min
20/15 cal assault bike
Amrap unbroken toes to bar
(max 15)

Run as much you can below 30 minutes. “Run, Forrest! Run!” – Jenny Curran

10!
Deadlift + Wide strict pull ups
100/65
10,10,9,9,8,8,7,7…

5x3 Split Jerk
Use 80-85%

5x3 Drop Jerk
Focus on technique
Moderate weight

17 Min amrap
40 burpees
30 snatches 35/20
30 burpees
30 snatches 61/35
20 burpees
30 snatches 75/45
10 burpees
Max snatches 95/54

EMOM 10
One cluster @70% of PP 1RM
Rest 4 minutes
EMOM 10
One power clean @75% of PC 1RM
Rest 4 minutes
EMOM 10
2 Pause front squats @60% of FS 1RM

• 4-4-4 of:
BB Deadlifts 70% 8RM

3 rounds of
20 front squats @30/25
20 thrusters @30/25
20 back squats @30/25

• 12 Min AMRAP of:
Standard Push Ups 5 reps
Toes to Bar 5 reps
Standard Push Ups 10 reps
Toes to Bar 10 reps
Standard Push Ups 15 reps
Toes to Bar 15 reps
Etc...