4 rft
30 rkb swing
30 sit-ups
30/21 cal row

FOCUS
Timing
Fast and aggressive pull under

A: WARM UP
Row
Squat jump
Goblet squat stretch
Hip airplane
Front rack stretch

B: PRIMER, emom 16
Muscle hang clean (no feet movement, shoulders in front of bar)
Drop squat
Muscle hang clean + Drop squat
Contact drill

C: DRILL, emom 16
No footed tall clean
Tall clean
High hang clean
Low hang clean

D: CLEAN, e2mom 10
2 Pause clean below and above knee

E: TNG POWER CLEAN
2 rounds for max reps

Hang power clean for 30 seconds, rest 30 seconds
Hang power clean for 25 seconds, rest 35 seconds
Hang power clean for 20 seconds, rest 40 seconds
Hang power clean for 15 seconds, rest 45 seconds
Hang power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

EMOM 6

3 x muscle snatch + 2 snatch drop @30-45%

EMOM 6

minutes 1-5 : 5 Unbroken TNG Power Snatch @ 60%
minutes 6 : Max reps unbroken TnG

Shoulder press 3rm

For time:

2 Snatch 50/30kg
22 Pull ups
2 Snatch 55/35kg
22 Wallball
2 Snatch 60/37,5kg
22 Box over jumps
2 Snatch 65/40kg
22 TTB
2 Snatch 70/42,5kg
22 Burpees
2 Snatch 75/45kg
200 Double Unders

In Teams of 3:
Row for max meters for 30 min - Goal is 9.000m
Then perform amount of burpees needed to reach the goal amount

Rules:
*Each Partner always rows for 1min.
*Row for 1 minute as many meters as you can. (2min rest)
*Continue this cycle for a total of 30 minutes
*Your score is the total amount of meters rowed – goal is to row at
least 9.000m
*Penalty is 1 burpee for every 10m under 9.000m

Strict toes to bar 4x8

No break between rounds

2 rounds

• 1 minute @ 900-1000 cal/hr
• 30 seconds break

2 Rounds

• 40 seconds @ 1000-1100 cal/hr
• 30 seconds break

2 rounds

• 30 seconds @ 1100-1200 cal/hr
• 30 seconds break

2 Rounds

• 20 seconds @ 1400+ cal/hr
• 1 minute break

Score is your total calories