3 x muscle clean + power clean + front squat

3 x power clean + hang squat clean + front squat

3 x squat clean + hang squat clean

*First complex with light weight focusing on the pull and warming up. In the second and third complex you can climb up to heavier weights still focusing on technique. Rest 2-3 minutes between sets.

“Escape from Wonderland”
3 Rounds:
75 DU
50 Air Squats
25/18 Calorie Row
DU Video:

Air Squat Video:

Row Video:

"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

AMRAP 36

24 Single arm dumbbell front rack lunge 22,5/15 kg
8+8 Single arm devils press 22,5/15 kg
36 TTB
21/17 Cal. row
36 Box jumps 24"/20"
12+12 STOH 22,5/kg
24 Burpees

CONDITIONING

15min EMOM

1) 7 Hang Power Clean (unbroken)
2) 5 C2B, 10 Push-Up, 15 Air Squat
3) Row/Bike/Ski/Airbike for 45sec

RPE 3, not all out, nice and easy

Target: all reps unbroken

Tailoring Options:
Decrease rep scheme→ 5-10-15 to 3-7-12
C2B→ Pull-Up

Push-up with extra weight. Four sets of ten.

Floor Press
5 @ 40%
5 @ 50%
5 @ 60%

1:30 lat smash with roller (Right/Left)
1:30 shoulder/chest smash with roller (R/L)
1:30 lat strech with band (R/L)
1:30 banded triceps strech (R/L)
1:00 self hug strech (R/L)
1:00 wall pec strech (R/L)

5x5 (~75%, across) / rest 2-3min

3-4 Rounds for quality; Work in Pairs
10/10 single leg deadlift (weight by feel)
45 secs Sorensen hold. Use a box and a partner to hold your legs

Complete 3-4 rounds each