Clean + Jerk + Front squat + Jerk

Build to a daily max 1+1+1+1 on the complex

10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating
+
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block betwe

Complete 5 rounds
5 Lat Eccentrics, pick load
5 L/5 R Side Plank Clam Shells
5 L/5 R Single Leg Glute Bridges
15 Prone Swimmers

6 minute AMRAP, For Quality:

200m Run
20 Banded Good Mornings
20 Cossack Squats
15 Prone Snow Angels
5 Snatch Grip Barbell RDL’s + 5 Barbell Hang Power Snatches + 5 Barbell Overhead Squats 20/15kg

Once you complete the 6 minute AMRAP, please spend the next 6 minutes getting prepared for the workout to follow.

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Every 2 mins for 32 mins, alternating between:
5 Squat Snatches, pick load
15 Dumbbell Bench Press + Dumbbell Farmer Carry 60m
row, 400 m
Rest 2 mins

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Squat Snatches- starting at 65% 1RM
32.5/22.5 kg

60 Minutes @ HR Zone 3

3 rounds :
10 Min Row
10 Min Bike Erg

Push press

Build to heavy 5 (H5) @ RPE 8 (80-85%)
+
2 x 8-10 @ 85-90%H5

10 Rounds

• 1:40 Row
• 20 sec break

Round 6 is a total break

Set your pace for around your 2k pace and go for a specific amount of meters each round. Push yourself, especially in the later rounds, to get to the same score each time

Score is the meters in the lowest round

8 sets x 3 min ON/ 1 min OFF
A:
6/6 Kb snatch
6/6 Kb front rack lunge
30 Double under

B:
12 wall ball
12 box jump@60/50cm
30 Double under

Alternate A & B

EMOM 16

Minute 1 : Gymnastic Pulling movement 2 - 6 Reps ( Pull-Ups, TTB, CTB, BMU... )
Minute 2 : 12/9 Cal Row
Minute 3 : Gymnastic Pushing movement 2 - 6 Reps ( Push-Ups, HSPU, Wallwalk...)
Minute 4 : Bike 12/9 Calories

Jog 70-80 Minutes @ HR Zone 2-3