BMU

AMRAP 10
4 bmu
15 cal ski
10 ghd

Build up and do 5 sets for quality

2x hi hang snatch
2x hang snarch
2x snatch

Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean

Weighted chin up 3x5

Hang clean above knee + Clean

EMOM 40 (0:30 work / 0:30 rest) AMRAP

1) (cal) Row
2) (cal) SkiErg
3) (cal) Airbike
4) Rest

Pace. As you’re working for “only” 30-seconds, followed by equal rest, you can push those 30-seconds hard (but still where you can repeat the output).
Tip. Keep moving (walk) and breathing during the breaks to help you recover better (vs lying down)

2 sets:

2 rounds, machine of choice:
4min @ ease pace
1min Rest
3min @ increase pace
1min Rest
2min @ increase pace
2min Rest

• Active rest. Stay on the machine and just keep moving
• Switch machines btw sets

2 rounds:
4 min ON / 2 min OFF
IGYG

A)

30 deadlifts (40/60kg)
30 bar facing burpees
- Max kcal ski

B)
30 TTB
30 box jump overs
- Max kcal row

C)
30 HSPU
30 wall ball
- Max kcal c2 bike

D)
30 DB snatch (15/22,5kg)
30 DB front squat (15/22,5kg)
- Max kcal echo

Result is machine calories

10 min AMRAP:
• 2 Dumbbell Snatch 50/30#
• 2 Box Jump 24/20”
• 4 Dumbbell Snatch 50/30#
• 4 Box Jumps 24/20”
• 6 Dumbbell Snatch 50/30#
• 6 Box Jumps 24/20”
… continue +2 rep pattern until time is up.
Alternate arms after each DB Power Snatch rep. Goal: complete round of 16.

CLEAN & JERK COMPLEX

Find heavy weight of:
2 power clean + 1 front squat + 1 jerk