1 round

Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 Round

Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5

Strength

clean deadlift off riser to power position x 5 x 4 @ 85%

jerk recoveries 5 x 2 @ 90%

1 RM Clean & Jerk

20 Min of:
Row @ 60-70% MHR +
8 Interval of:
Row 20’’ @ max effort
40’’ @ 60-70% MHR +
5 Min of:
Row @ 60-70% MHR

Conditioning
For Time:
Row 2k
Run 1 Mile
Row 2k

Gymnastic Conditioning
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Rest 1 Minute

AMRAP 3:
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

Five rounds for quality

10 db bench press
10/10 bicep curl w/db
10 bent over row w/db
start from light weight and add weight every round. Last round should be heavy

5 rounds of

• 10 steps front rack walking lunges

Go heavy for all 5 rounds, without breaking form - do not include warm up sets

For Time:
Two-Arm KB Russian Swing (32/24Kg) 21 reps Burpees 21 reps
Two-Arm KB Russian Swing (32/24Kg) 15 reps Burpees 15 reps
Two-Arm KB Russian Swing (32/24Kg) 9 reps Burpees 9 reps

lepoja