10 Minutes of HS Skill

• Freestanding Handstand Hold
• Freestanding HSPU
• HS Walk
• HS Obstacles
• Wall Facing HSPU

Pause Clean
3-3-3

spend 7 min to build up to your work weight.
Use the heaviest weight you can for each set.
Rest as needed between sets.

Rep 1: Pause below knees
Rep 2: Pause above knees
Rep 3: Pause in catch position
Each pause has to be for a full 2 secs. These reps can be completed in singles. Aiming to start at 70% of your 1 rep max squat clean and going no higher than 80% 1RM.

3 Sets of 4 @ 90 - 95% of 1 RM Clean

• Bar Set to knee level

5 Sets of:

1 Power Clean + 3 Push Jerks @ 65 - 70% of C&J

Warm-up:

3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps

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Clean and jerks:
5 sets of 2 (Power clean & push jerks) @ 71%

Deadlifts:
12 @ 57%
9 @ 65%
6 @ 72%
4 @ 76%
5x3 @ 81%

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Metcon

“Arnie”
For time:
21 Turkish get-ups, right arm
50 Kettlebell swings
21 Overhead squats, left arm
50 Kettlebell swings
21 Overhead squats, right arm
50 Kettlebell swings
21 Turkish get-ups, left arm

M: 32kg N: 24kg
Timecap: 40:00 minutes

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Bonus:
6 x 8 Banded chest to bar pull-ups
5 x 10 Reverse hyper or weighted hip extension
4 x 12 Sandbag bearhug good morning

Core:
Accumulate 6:00 min of sandbag bearhug hold
*21 GHD penalty everytime you drop the bag

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AMRAP 7

15 Gobblet Squat 22,5/15kg
10 Burpees
20 Sit Ups

6 RFT

• 500m run
• 50 Double unders
• 10 Deadlifts 2x24kg kettlebells

40-60 Minute Bike, Row or Run

EMOM x15
1) Run/row/airbike
2) 5 Pull-Up, 10 Push-Up,
15 Air Squat
3) rest

RPE 2-3, light and mellow.
No heavy breathing.

2 Rounds:
10 Burpee jump in
8+8 DB/KB overhead lunges
5+5 DB/KB windmills

2 Rounds:
10m Animal walk
5+5 DB/KB straight leg
deadlift

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2 Rounds of Thoracic flow