3:00 BikeErg @ easy
+
1:30/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
10 Handstand shrugs
30 Speed rope steps
+
Build to workout weight for squat cleans and deadlifts
* Practice a few short sets of double-unders, wall walks, HSPUs and box jump overs between sets.
+
@ workout weight
3 Squat cleans
2 Wall walks
500m BikeErg
30 Double-unders
5 Deadlifts (use A1 weight)
5 HSPUs
5 Box jump overs

emom 12 minutes

4 power clean
4 push jerk

5-4-3-2-1:
Clean & Jerk

*Touch & Go Reps
*Rest As Needed Between Sets

AMRAP 15
40 DU
10 DB snatch 22,5/15kg
1 rope climb

3 min on, 1 min off for 9 rounds:

A. 100 m run, 15 air squats
B. 15/12 cal row, 12 deadlifts 50/35 kg
C. 30 double unders, 6 DB thrusters 30/20 lb

Rotate stations for total 3 rounds per each stations.

AMRAP’15

3 wall walk
12 DB snatches 22,5kg/15kg
15 box jump-overs 60/40cm

10 rounds:
15 wall balls 9/6 kg
6 HSPU
8 DB power cleans
4 T2B
1 min rest

Bench press
- 57.5 - 5, 5, 6
- Max @ 50 - 11

6 Rounds
8 benchpress 60%
8 strict pullup vest 9/6
8 hi boxjump vest 9/6
TC 30 min

Bench press 5 RM, then 3x5 @ 90%