3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A: Ring pull ups pronated 2set
B: Ring chin ups Supinated 2set
C: Rkb swing 10x15

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

Every 2 min complete a set

Power snatch
1 x 5 @65% 1RM
1 x 4 @70%
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%

Squat snatch
1 x 5 @65% 1RM
1 x 4 @70%
1 x 3 @75%
1 x 2 @80%
1 x 1 @85%

EMOM

• Run 1 minute
• 15 squats

The goal is to match or beat your run distance each round.

20 MIN AMRAP

• 1 min Erg
• 20 situps (abmat)

"WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
EMOM x 40
1) bike
2) 20-30m D-ball/sandbag carry
3) bike
4) 10-20 GHD sit up / Scaled V-up
PK 1-2, not too FAST !!!
COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

4 Rounds, for total time

20/15 (cal) Row
20 Wall balls @(20/14lbs)
20 Deadlifts @ 70/47.5kg
20 Box jump overs 24/20″
20 Handstand push-ups

Rest 1-minute b/t rounds

Target time. < 24-minutes

Pacing. Push to a threshold pace you can sustain while keeping rest and transition time to a minimum. 2) Match your time as close as possible each round.

Strategy. Begin each round with a tough row pace you think you can repeat and still transition right to your wall ball. Set the goal of keeping the wall balls unbroken, then DL and HSPU in 1-3 sets (but it’s better to chip away at smaller sets if you’d need excessive rest for bigger ones).
Keep the box jump overs steady, where you can use the transition as your break before kicking right up for the HSPU.
You only get 1-minute of rest, so make sure to factor this in with your pacing (the point isn’t to go so fast on round 1 that each round then gets slower and slower).

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest)

Clean and jerk

Build to a heavy double (H2) for the day @ 86+%1RM clean and jerk, go every 90-seconds

3-4rounds:
15-30s chin over bar hold
15-30s ring support
15-30s hollow hold