Power Clean + Hang Squat Clean + Split Jerk

7 x ( 1+1+1 ) Climb in 70 - 80 of jerk

accumulate 50 ghd sit ups

10 Min AMRAP

200m row
16 Pistol Squats
12m HS Walk

Front Squat

4 x 2 @ 65 - 70 of back squat 1RM

AMRAP 20 ( Easy Pace, HR ZONE 3 )

30/21 Calories Echo Bike
5 Strict Pull-Ups ( Weighted )
15 GHDSU ( Shoulders on hip line )

Front Squat (on the 0:00)
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 60%
Even Minutes – 6 Back Squats @ 60%

500m row
3x
10 banded dead bugs
10 Jumping Lunges
5 BB sots press behind the neck

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2 rounds 5 reps each
- front squat
- good morning
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean

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Barbell Cycling

7x every 90s.
1 complex
1 =
4 Hang Power Cleans
3 Front Squat
2 Push Jerk
- all reps TNG
- start at 65%

WARM UP

10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

5-8rounds:
90s On/30s Off
1) bike
2) ski
3) row
4) echo or run

Not too fast, just move!!!
PK 1-2, not too FAST !!!
COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

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Back Squat

5x7 @70% of 1rm

“Thunami Special”

Go every 5-minutes for 5 sets:

2 Rounds for time:
6 Burpees over the bar
5 Deadlifts
4 Hang power cleans
3 Front squats
2 Thrusters
1 Shoulder to overhead
10m Overhead carry
* All barbell work needs to be performed unbroken as one big set

Loading. Your choice (As Heavy As Possible), a few suggestions:
100/70kg → 85/60kg → 70/47.5kg → 60/40kg → 52.5/35kh→ 42.5/30kg

Note. Choose your load wisely to be able to complete each round in about 2-minutes
Flow. Complete two rounds, with all the barbell work being unbroken. Rest the remainder of the five minutes, then repeat four more times.

Goal. Go as heavy as possible while still keeping everything unbroken.