AMRAP 25
400m Run
40 Box step-ups
1000m Row
20 Toes to bar

5 sets:
2 Power Snatch
3 Sprawl to Tuck Jump
rest 1min between sets

-find your overhead squat 1RM

A emom 8: 10 push press box + sit ups
B 8-6-6-4-4 DL
C 8-6-6-4-4 Clean + jerk
D 10 Kb + 10 cal

A,Strength: (12-15 mins)
Front Rack Box Squat
-Build up to 1 RM (5-3-2-1-1..)
-Rest 1-2 mins btw

B, 4 sets: For Quality
-20 Frog Pump
Rest :30-1:00
-15 DB Sumo Squat
Rest :30-1:00
-10/10 Single Arm DB Bulgarian Split Squat
Rest 1-2 mins
@mod-heavy DB

Accessory 15 minutes of:

12 Bicep Curls w/ DB´s
8 + 8 Triceps Press
10+10 Side Crunch

rest as needed btw. movements.

Varied intervals x 4 sets:
A. 800 m run
B. 15 med ball cleans 9/6 kg
C. 12 T2B
D. 10 pull ups
2 min rest

12-minute AMRAP

1 – 2 – 3 – 4 – 5 – etc.
Squat cleans @ 83/61kg
Wall walks

– Rest 8:00 –

8-minute AMRAP

12/8 (cal) SkiErg
8 Wall balls @ 30/20 lbs !!!!
4 Bar muscle-ups

Overview. Two AMRAPs today. The 1st one will start fast and then settle into a steady grind as the reps climb up. Key to success here is to find a rhythm that fits your capacity (rest between sets, transitions etc.). It’s also a great opportunity to practise consistency on the cleans under fatigue.
Do your best on the 2nd piece to keep the WBs and bMUs in unbroken sets. Control the pace with the SkiErg and transitions.
Pacing. Part A will naturally start a little faster but then settle into a pace. Be patient at the start to save some energy for the 2nd half of the AMRAP (where the work really begins). It goes without saying that squat cleans should be done as singles. Use the transitions to rest and aim to always get the 1st rep in on the next movement before resting more (get in the race).
IF you can keep the WBs and bMUs unbroken on part B then the pacing takes place in the ski and the transitions. Have target rounds (e.g. 6 rounds) in mind and this will give you “max time/round” to hit your target (e.g. here 1:20/round).

2 Rounds
5 Inchworms
5 Scapular pull-ups
5 Small scapular rolls for control
5/side KB Hike cleans, alternating
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
+
EMOM 5 @ increasing pace
1-2-3-4-5 Burpees (+1 rep each minute)
(cal) Row in the remaining time
+
Once through @ increasing pace
15/12 (cal) Row
10 Wall balls
5 Burpee pull-ups
7 Dual KB Clean and jerks @ lighter than workout weight

– Rest 0:30 –

15/12 (cal) Row
10 Box jump overs
5 Chest-to-bar pull-ups
5 Dual KB Clean and jerks @ workout weight

– Rest 0:30 –

15/12 (cal) Row
10 Wall balls
5 Burpees over the rower
3 Dual KB Clean and jerks @ workout weight

AMRAP30

• 10 air squat+lunge R+lunge L
• 20 DB/KB Snatch alt.
• 400m Run
• 20 DB/KB Clean
• 10 DB/KB Thruster (5+5)
• 20 KBS
• 15 Goblet squat
• 40m plate carry (2 plates)