AMRAP 12:00 with a partner:
15 Power Snatches @52.5/35kg
15 Calorie Bike or Row or Ski
15 Toes to Bar

Rest 2:00

AMRAP 12:00 with a partner:
15 Power Cleans @60/42.5kg
15 Calorie Bike or Row or Ski
15 Strict Handstand Push-ups or Scale Option

Goal: 4+ rounds in each amrap - split work evenly.
Maintain a relatively high level of effort, but not maxing out ~80%.
HSPU options: Strict, strict to pads, pike push-up, DB Push Press

5x4, 3s pause @ knees

100/70 Calorie Assault Bike
75 GHD Sit-Ups
50 Power Cleans (225/155)
25 Ring Muscle-Ups

KILOS 102.5/70

STRAIGHT LEG DEADLIFT 3X8 / 2 min

For Cals
45 Barbell Rows @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint
Rest 2:00
35 Push Press @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint
Rest 2:00
25 Hang Power Snatch @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint

– Goal: Very Hard effort – BB work should be completed AFAP.
- Score = total calories achieved
- Rx+: 52.5/35kg

Split Jerk: 10 Minutes on technique and
adding weight each set if form permits.
Perform sets of 2-3 reps per set.

20:00 ladder
1 burpee
1 front squat 135/95
1 push up
1 lap around the gym
2 burpees
2 front squats
2 push ups
2 laps around the gym
.....etc adding 1 rep each time until 20:00 clock is up.

Snatch

1x9
1x6
1x3

• Tabata box jump, 16/20-in. box
• Tabata L-sit
• Tabata handstand hold
• Tabata sit-up
• Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.

Push jerk 10x1

10 min emom @80-85%