Strength: 10 mins to build upto a heavy complex of
1 sq clean + 1 hang clean(anyway) + 1 split jerk
Then 5 min Emom of C&J (anyway) @above weight

Wod: 7 min Amrap
50 DUs
15 burpees

Wod: go hard and fast !!!!

Strength: 15 mins: 3rm bench

Wod: for total reps
0-3mins amrap

4 thrusters@40/30
4 pull ups

5-8mins amrap
4 thrusters
4 T2B

10-13mins amrap
4 thrusters
4 BMU

8 sets of Snatch Grip Push Presses + Overhead Squats:
3 sets of:
2 Snatch Grip Push Presses + 2 Overhead Squats
3 sets of:
2 Snatch Grip Push Presses + 1 OHS
2 sets of:
1 Snatch Grip Push Press + 1 OHS

• Rest 2-min btw sets

Sets 1-3: @60% of 1RM Limiting Lift
Sets 4-6: @65%
Sets 7-8: @70%

TEAMS OF 3
AMRAP 25:
100 Box Jumps
100 Front Squats 35/25kg
100 Dumbbell Snatches 22,5/15kg

On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees

3 x 3
clean segment pull
3s. of the grownd, below knee, mid thigh
6s. down
AHAFA

7 rounds for time and load of

• 30 double-unders
• 3 hang squat snatches

500m row
then
2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean

---

in 20 min find daily max
for

1 clean high pull
+
2 hang squat clea
+
3 push jerks

Every 3 mins for 18 mins do:
20/16cal Ski Erg
15 GHD Sit-ups

15 sets:
200-m row, or 200-m skierg
– Rest 1:00 between sets

Warm-up:

3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Snatch grip sotts press behind the neck
10 Overhead squats
:20s Hanging L-sit

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“Bamboo overhead squats”, 3 x 8 - light to moderate weight

Overhead squats

4 x 8 Overhead squat. Moderate weight.

---

Metcon

4 Rounds for time:
20/15 Calories row
20 Push press
20 Box jumps with step-down

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Core:
3x
1:00 min plank hold
15+15m 1-Arm suitcase carry

Bonus:
4 x 20 Banded pull-ups
4 x 10 Behind the neck tricep extension with barbell
3 x 15 Reverse hyper