For time:

24 Thrusters
18 Push Jerks
12 Power Clean

50/35 kg

TC 6

AMRAP 15 (REPS)

12 Pistols, alternating
15 Thrusters 42,5kg/30kg
12 Bar over burpees
15 Thrusters 42,5kg/30kg

Rest 90 sec btw. rnds.

5 Bar MU
10 Snatch 40/30kg (any but power is recommended)
15 Box Jumps 60/50cm

Post total reps.

3 Pause Overhead Squats
10 seconds in bottom position
Light weight

3 Pause Overhead Squats
5 seconds in bottom position
Medium weight

3x2 Overhead Squats
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets.
Use weightplates under heels.
Lift from rack.

3 round for time
9 Thrusters @52.5/35kg
12 Power Cleans
15/12 Cal Bike / Row / Ski

• Rx+: 60/42.5kg
• Time Cap 9:00

2 Sets
1:30 row
7+7 single arm db hang c&j @light weight
7 wall ball shots
7 empty bar overhead squats
7 Bottom Half Burpees
7 kip to swing
-then build in weight for overhead squat-

2 rounds
2:00 cardio
5 inch worm with push up
10-15 air squats
10+10 Single leg RDL
10+10 single arm upright row
10+10 single arm press
-then-
2 Rounds (w/ empty bar)
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Behind head snatch grip push press
5 Power snatches

3 Rounds
10-20s. Bent arm chin hang
1-5x5-10s. Negative chin-up
9-15 Incline rows
Minimum rest btw exercises

Shoulder Press
70% X 8
75% X 8
80% X 6 X 4 (6 reps and 4 sets)

Teams of TWO, AMRAP 15

In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell

”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”