Three sets of sixteen lateral dumbbell side raises.

8 Struggle Ups Struggle Downs

Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension.

Warm up(10)
3rds
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(24)
WRK 6:00 REST 2:00 X3
8 body builders
8 step ups or body weight lunge
8 alternate shoulder press
8 reverse fly
100m run

Finisher
50 kneeling crunch
1:00 samson stretch

For Time

20 rounds of

1 power clean @ 100/70kg
2 box over jump (no contact)
3 Chest to bar

Back squat

1 x 3
1 x 3
1 x 3
2 x 3

Every 1:30 x 6 (9 mins):
1 Power Snatch @70-80% 1RM

"AMANDA"
9-7-5 reps for time of:
MUSCLE UPS
Squat snatch 60/40

Clean complex
E90S for 12min(8sets)
1 High hang Clean
1 Hang Clean
1 Clean
+
For time:
20 Power clean 50/35kg
20 Lateral bar Burpees
20 Front squats 50/35kg
20 Lateral bar Burpees
20 Squat Clean 50/35kg

Box squat

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Rest btw sets 3:00 - 4:00