• 5-…-5 of:
BB Bench Press (0:01 pause)
5RM
Pause @ on chest

A,
1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60% 1RM and add 5 kg each minute.

B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 min

C,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

Rest as needed between rounds.

2 Power snatch + 2 OHS
1 Power snatch+ 1 low hang squat snatch
Front squat 6-5-4-3-2

Gari ( u go/i go)

40 pull-ups
400m run (together)
21 thrusters (95/65lbs)
400m run
21 thrusters
400m run
40 pull-ups
Time cap 45min

4rft
7 Kb Snatch RA
20m Waiter walk
12 Burpees
7 Kb Snatch LA
20m Waiter walk
12 push ups

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
1 Legless rope climbs

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up

Minutes 10-15:
5 Strict Ring Dips
5 Strict Toes to Bar

10 rounds each:

8 KBS w/ two KB 16kg
8 thrusters
8/8 OH walking lunge steps

YGIG

clean & jerk 4x 1+2; 2+1 @ moderate

5' AMRAP 1-2-3-4... reps of
power clean
front rack hold lunges (/side)
push press

12 min amrap

2/4/6/8/10/12/14.....

• One handed Thrusters w. kettlebell
• Burpees

(split Thrusters 50/50 between Hands each round)

• 5 Min AMRAP of:
Strict Handstand Push Ups