5 min AMRAP
700 m Row
Then max Box jumps with remaining time 24/20”

Rest 1 min

5 min AMRAP
150 DU (300 singles)
Max wall walks remaining time

Rest 1 min

5 min AMRAP
600 m Run
Max slam balls with remaining time

Rest 1 min

5 min AMRAP
200 m farmer carry DB/KB ( go heavy )
Max reverse burpees with remaining time

Score is total reps completed

BB Power Clean & Jerk
70-80% 1RM 1-1-1-1-1-1 reps

1-1-1-1-1-1 of:
BB Squat Snatch
70-80% 1RM 1-1-1-1-1-1 reps

One performing, one counting
1. AMRAP4
20 DU
5 HSPU
1min rest
AMRAP4
3 butterfly
5 push up
1min rest
AMRAP4
5 TTB
10 pistols
1min rest
AMRAP4
3 power snatch (35kg)
8 WB

WOD
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
15 hang power snatch
5 rounds of Cindy

C. Olympic Lifting – Low Hang Pause Clean Find 1RM
Take your time warming up and learning the movement, then get heavy.

Bitch Work
200m Sprintx4 all out.
Walk back to where you started, let the heart rate settle and then go. Toe the line between keeping it challenging physically and resting enough to be able to sprint every time.

*Row 250m
*Row 500m
*Row 1000m
*Run 1600m
*rest 2 min between sets

Power clean 4x3x50%-60%

Yes, one set of five. Get yourself nice a warm and make sure it’s pretty. Next week we will try to beat last weeks 5RM. Both hands in overhand grip, get your butt down/knees out, first pull (from ground to knees) should be all about pushing your knees out and back to get them out of the way and to help turn your posterior chain on. Once you clear the knees its time to engage the lats and sweep the bar back. Really important to focus on keeping your shoulders back from the start and throughout the lift. Once you push the hips through and finish, drop the bar and reset each rep for all 5.