20 x BURPEEPULLUPS
1 km RUN

3 rounds for time of:

• Row 500 meters
• 21 burpees
• 12 thrusters w/ 20/15 kg bar

21-15-9-6-3
Hang power clean 40/30kg
Burpee over bar
STOH 40/30kg
TC: 15min

10 Rounds For Time
3 Cleans @ 155
3 Push Press @ 155
6 Wide Grip Strict Pull Ups
19:20

400m Run
15 KB Swings 1.5p
9 HSPU

3 Rounds

55% x 5
65% x 5
75% x 5+
65% x 5
55% x 5+

Barbell Curl

Squat Clean 9x2 @80% 1RM

FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*

A1) Front Squat:
4 x 5-8

A2) Single-Arm Ring Row:
4 x 5-8

Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements. If the Clean is the limiter in how much weight you’ll be able to Front Squat, and you feel like they’ll be too easy for 5-8 reps, perform them at a 31X0 tempo.

*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 8 of 8

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For Time:
30 Power Cleans 50/30kg
30 Push Jerks

The load should be light, and you should be fast, scale accordingly. The Push Jerks are “shoulder-to-overhead anyhow.” Be sure to fully stand up on all 60 reps.

Post time and Rx to comments.

#Strength | 3-3-3-3-3 reps of:

• BB hang power clean