AMRAP 12
3 squat clean 75/50kg
12 TTB
6 squat clean 75/50kg
12 TTB
9 squat clean 75/50kg
12 TTB
12 squat clean 75/50kg
12 TTB
15 squat clean 75/50kg
12 TTB
18 squat clean 75/50kg
12 TTB
21.......
12....

For Time
50 Deadlift 60kg/45kg
25 Hang Squat clean 60/45kg
10 STOH 60/45kg

TC 10

EMOM24

1. 1 set of muscle up + AMRAP of air squat
2. 40sec erg
3. 1 set of hspu + AMRAP of DB snatch 17,5/12,5kg
4. 40sec erg
5. 50 DU
6. REST

20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/42.5kg

• Goal: Tough effort.
• 1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
• Time cap 10:00
• Rx+: 70/52.5kg

5 Rounds x Every 4:00

6 Incline DB Bench Press. AHAP
6 Ring Dips

Hang Squat Snatch (Above knee) + Squat Snatch.

Heavy Complex.

Work 15 minutes.

EMOM 20
min 1: 10-15 Banded Russian KB Swings
min 2: 5-15 Bar MU/C2B/ Pullups
min 3: 5-15 Handstand Pushups
min 4: 15-20/10-15 Cal.
min 5: rest

Deadlift

4x4

E3MOM / 1-3 reps in tank / not too heavy

8min Amrap

3-6-9-12-15...
push up
*after each set 10 kbs @24/16kg

Rest 4min

8min Amrap

3-6-9-12-15...
pull up
*after each set 10 box jump

10 x E75S

4x2 jerk
6x1 jerk