Rest day - what did you do?

20 Min AMRAP

400m Row
21 SGL Arm DB STOH
7 Bar Muscle Up

@25/17.5

MOBILITY
For 15min

A,
Reverse 3 Position Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

• Use no more than 60% on any set. Reps go floor, hang, then high hang. Do the Jerk only after the rep from the high hang.

B,
3 rounds for quality of:
10 Single Arm Dumbbell Deadlifts (right), pick load
Suitcase Carry (right), pick load, 15m
10 Single Arm Dumbbell Thrusters (right), pick load
20/17 Bike Calories
10 Single Arm Dumbbell Deadlifts (left), pick load
Suitcase Carry (left), pick load, 15m
10 Single Arm Dumbbell Thrusters (left), pick load

3min du's
3 Rounds:
10 Air squats
5 Push ups
2 Rope pull up

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TTB
5x10 Knees to elbows + 5 TTB
- try to keep UB, lower k2e if can't hang.
- Rest 2 mins between efforts

0tmx10 (14)
1 pull+squat snatch

5x5 Front Squat
- Rest as needed between sets.

Start @65% and build by feel. Do not go over 85%.
Keep a technique focus each set and move well.

5 rounds, each round for time:
40/32cal Row
6 GTOH
Rest 2:00 btw rounds

M: 60-65-70-75-80kg
W: 42-45-49-52-56kg

AMRAP 15

20 Front Squat 50/35kg
20/15 Calories Bike Erg
15 Strict Pull Ups

Front Squat

3-3-3-3-3-3

Sendoff 3:00