B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

AMRAP 7 min:
- 25 DU.
- 20 Chest to bar pull ups.
- 15 OH squat (20/10 Kgs bumper)

2 min rest.

AMRAP 5 min:
1-2-3-4-5-6-7-8-9......
- Box Jumps (24"/20").
- Wall Ball shots (9/6 kgs).
- Toes to rings/bar.

7 sets of:
- Power Clean.
- Front Squat.
- Push Press.
- Back Squat.
- Back Push Press.
--- 60/40 Kgs.

5 RFT @60/40 kgs:
- 5 Deadlift.
- 3 Full Clean.
- 3 Split Jerk.
- 5 Back Squat.
- 250 m run.

For Time:
200m run
20 pull ups
35 box jumps
20 double unders
25 ring dips
20 knee to elbow
30 KB swings
30 sit ups
20 hang cleans
25 good mornings
30 wall balls

Planks to finish

20' #AMRAP of:

• 10 push-ups
• 20 squats
• 30 sit-ups

Box Squat 1RM

100-80-60-40-20 reps + 50m run for time of:

• box jump (40 cm)
• air squat
• rope jump

For Time:

4 rounds of

200m run
10xBurpee
20xPush up
30xSit up
40xAir Squat

Finish with 200m run