4 x 8+8 Front Foot Elevated Split Squats

Performed with 2x DBs in farmers position. Focus on a slow and controlled eccentric. Use a 20kg plate to elevate the front foot.

For time

20 min AMRAP:
20 KB Hang cleans 2x 20/12kg
20 KB Front rack lunges (alt.)
20 KB Push press
30 GHD Sit-ups

A: Tempo muscle snatch triples up to heavy

B: power snatch 5x2 @max weight of "A"

C: Power clean + Frontsquat + Split jerk 5x1 @75%

AMRAP 10

5 Burpees
10 Push-Ups
15 Air Squats
20 Sit-Ups

Built heavy 2 Back squat
Then 4*2@85%

-1 legless rope climb
-5m hs-walk (2.5m segments)

*try to go unbroken with hs-walk

E90x24 (4 rounds)
1) 500 bike
2) 5 devils press + 10 wallball
3) 250 ski
4) 15 lbs + 30 DU
5) 250 row
6) 2 wall walk + 10 box jump over

Build heavy 3 Shoulder press
Then 4*3@85%

5000m bike for time

A,
Front Foot Elevated Split Squats 5x5

Rest as needed between sets.

B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21

Goal: Sub 15 min

C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30