Amrap 18

1 bear complex
10 su
200m run
2 bear complex
20 su
200m run
3 bear complex
30 su
200m run
Etc...

@45 kg

21-15-9
snatch @40/25
overhead squat @40/25
lunges in rack position

EMOM 7 min:
- 7 Hang fast clusters (40/25 kgs).

For time 10-9-8-7-6-5-4-3-2-1 reps of:
- Biceps curl (40/25 kgs).
- Diamond push ups.

Clean pull + Clean + Front squat x5

AMRAP 7'
2-4-6-8...
deadlift @100/50
push ups hands off
REST 3'
AMRAP 7'
2-4-6-8...
power cleans @50/35
squat jumps

Pausing Split Jerk – 3 Sets of 2 Repetitions

Set #1 – 2 Pausing Split Jerks @ 60% of estimated best CJ
Set #2 – 2 Pausing Split Jerks @ 65% of estimated best CJ
Set #3 – 2 Pausing Split Jerks @ 70% of estimated best CJ

5 rounds, at least, of:
Push Jerk x 5
Front Squat x 5
use same weight and go straight into the next movement, no rest between movements.

1 Power Clean every :20 for 10min @100kg

TABATA
- Circles with medball (9/6 kgs).
- Medball sit-ups.