For Time:
15 Hang Power Cleans
1500m Bike Erg
12 Hang Power Cleans
1200m Bike Erg
9 Hang Power Cleans

900m Bike Erg

84 / 61kg

FOR TIME:

15 wall ball
15 high box jump
15 sumodeadlift high pull @40/30kg
15 shoulder to overhead @40/30kg
rest 90s
12 wall ball
12 high box jump
12 sumodeadlift high pull @40/30kg
12 shoulder to overhead @40/30kg
rest 90s
9 wall ball
9 high box jumps
9 sumodeadlift high pull @40/30kg
9 shoulder to overhead @40/30kg

5x6 front squat
75% from 1 rpm

Split Jerk 10x2x70%

A,
5 Snatches, pick load

Every 1 min for 5 mins.

Touch and go.

Use the same weight across each minute, if you don't know where to start try using 60-65%.

B,
As many reps as possible in 15 mins of:
From 0:00-5:00:
Bar Facing Burpee
From 5:00-9:00:
1 Squat Clean, pick load
From 9:00-12:00:
Assault Bike Calorie
From 12:00-14:00:
Bar Muscle-up
From 14:00-15:00:
Deadlift, pick load

Squat Clean- find your 1RM in 4 mins
Deadlift- at 1RM Squat Clean

Goal: Just get it done

C,
20-30-40-50-60-50-40-30-20 reps, for time of:
Unbroken Double Unders

Each set must be performed unbroken before you can move on to the next.

Goal: Unbroken

for time
2 shuttle runs
3 sHSPU
4 toes to ring
4 shuttle runs
6 sHSPU
8 toes to ring
6 shuttle runs
9 sHSPU
12 toes to ring
4 shuttle runs
6 sHSPU
8 toes to ring
2 shuttle runs
3 sHSPU
4 toes to ring

• Shuttle run- 1 rep is 20m
• sHSPU - kHSPU - No ab mat

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

---

2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

---

6x every 90s.

block power clean
+
block clean
+ jerk
- (top of knee)
- @add 2-5kg to last week

3 rounds for quality:
20m Dual DB Walking Lunges, pick load
10 L/10 R DUal DB Single Leg Romanian Deadlifts, pick load
10 Glute Ham Raises
Rest 2 mins

3 rounds for time:
21 Pull-ups
15 Burpees to Target, 10-15cm jump

5 x AMRAP 3:
3 Burpee Pull-Ups
6 Box Jump Overs (60/50cm)

Rest 1min Between Rounds