15 Hang Power Cleans (135)
15 Burpees

Power snatch 3x9

• 2-2-2-2-2 of:
BB Jerk
90-95% Heavy 2-2-2-2-2 reps
Use load Heavy of last week

5 Rounds of:
8m Handstand Walk or 20-30s Handstand Hold
10-20s Hollow Hold or L-Sit Hold

• Rest as needed between sets.

3 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb.

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(ascent/descent)
2:37/4:02
2:34/4:01
2:36/4:40
2:38/4:55
2:40/5:51
2:37/?

15 Hang Power Cleans (135)
15 Burpees

Kenny Powers? Who Dat?!

“Nicole”

20min AMRAP

400m Run

Max Pull ups

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

95 Pull-ups in 6 Rds

Quality

Strength
1x20 deadlifts 80kg

WOD
30 reps for time of:
Barbell Complex 50kg (Power Clean + Front Squat (or squat clean ) + Overhead + Back Squat + Overhead)

i used many variations throughout the workout. it was a nice and difficult wod! the barbell after the first ten reps felt really heavy!

30 min amrap

100 kbs
80 db c&j
60 burpee
40 db power snatch
20 push up

Every 6 min 400 m run/row/bike (whatever equipment the gym has for cardio)

Split the reps as you want, one person working at a time.