10-Rep Touch & Go Power Clean

Partner Workout (You GO, I GO )
5 rounds of :
21 toes to bar
42 wall ball @9/6kg
63 box jump over @60/50cm
84 Double under

Timecap : 30 mins

Build to a heavy Single

3 RFT:

10 Front Squat 85/60kg
20 Chest To Bar Pull-ups
50 Double Unders

TC 15

• Lets aim to complete the front squats unbroken each round.

• Your brake up strategy on the chest to bar will depend on your capacity. Let's try to get these reps done in 5 sets or less.

• Try to keep the shoulders as relaxed as possible througout our double under set.

3 rounds of:
40 Landmine twists
30 Heel touches
20s + 20s Side plank
10 Ab-wheels
Rest

Complete as many rounds as possible in 30 minutes of

• 1,000-m bike
• 3 weighted pull-ups, ♀35 lb/♂45 lb
• 5 strict pull-ups
• 7 kipping pull-ups

30s Banded Lat Sterct ( each )
30s Banded Ankle Stretch ( Each )
30s Calf Stretch on Post ( Each )
30s Banded Pass Trough

2 rounds :

2:00 Cardio
5 Hook Grip Front Squat
5 Shoulder Press
5 Kipping Pull-ups

10min Ski
EMOM10: 30 DU
10min AB
EMOM10: 10 HSPU
10min Row
EMOM10: 10 T2B

For time :

20/15 Calories Echo
10 Bar Muscle-ups
20/15 Calories Echo
20 Chest to Bar
20/15 Calories Echo
30 Pull-ups

TC 6

3 Rounds:
800 Meter Run
50 Wallballs (20/14lbs)
20 One hand Devil Presses (22.5/15kg)

(Time cap: 35min.)