3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat

10 rounds for time
50 Du
400m run
15 push up
15 sit up

1a) Zercher Goodmorning: 4 x 8-10. Rest 30s.
1b) Ring Rows: 4 x 10 (1 ct pause). Rest 30s.

2 rounds:

4 min amrap
15-12-9-6-3-6-9...
Air Bike cal
KB swing

Rest 3 min

4 min amrap
500 meter row (buy out)

7 rower over burpee
7 t2b
14 air squat

Rest 3 min

4 min emom
1. Ski ergo max cal
2. 5 pull up, 10 push up, 15 box jump

Rest 8 min

For time :

30 step over box
30 OHS with sandbag

rest 2 min

40 step over box
40 back squat with sandbag

rest 2 min

21-15-9
box over burpees
pull ups

hang power snatch (above knee) + high hang squat snatch

EMOM 10

1+1, climbing start @ 50% squat snatch

Back Squat

5RM OTD.

• Amrap 70% (5rm)

50-60 minuuttia juoksua

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
hollow rock x5
jax
heel grab
side lunge
run back

Metcon/*Rx(16)
400m run
then
21-15-9
step ups/*box jump 24/20
abmat sit ups/*ghdsu
cal row/airdyne
then
400m run

gym goat/cc movements(10)

Finisher
1 min plank
15 side plank pt per
50 knee tap crunch
2 min hip opener

Body Armor
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts