8-8-8-6-6

Go every 2:30

For time:

30-20-10
toes to bar
ski

20-30min of Zone 2.
Choose btw a Row, Bike, Ski, Or Run (This should be EASY work!!!)

Power clean and jerk
(2 cleans, 2 jerks)
2 @ 60% of max clean & jerk
2 @ 70%
2 @ 75% x 2

Clean high pull
4 x 2 @ 80% of max clean

Back squat
3 @ 60% of max back squat
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%

Optional accessories
5 x 3 strict press as heavy as possible

5 rounds for reps
1min double under
1min sit-up
1min rope climb
1min row for cal
1min rest

Weighted Dip 3x3

Power clean / Front squat / Shoulder to O.H. / Back squat / Shoulder to O.H. / O.H. Squat

5 Rounds For Quality:
6+6 KB or DB Turkish Sit-Up
12+12 1-Arm DB Upright Row
Into External Rotation
60s KB Plank Drag Through
35 Seated Banded Hip Abduction

6 x e5m:
A) 20/15cal Bike-Erg
20 Air Squat
15 Box Jump Step Down
B) 20/15cal Row
8 D-Ball Over Shoulder
20m D-Ball Bearhug Carry

4-5 rounds with partner, ygIg one round

8 devils press 35/25 lbs
15/12 cal erg

Tc 18 min

4 Rounds:

4 minute on
1 minute off

• Score Lowest meters of the 4 rounds.