• For Time:
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)
Row 500 m
One-Arm DB Hang Power Clean & Jerk (22.5/15Kg) 20 reps (switch arm every 5 reps)

E6mom for 30min

20x power cleans w/ drop & re-grip

Aim to rest 3-4min every round

"AMRAP 8'
8 Dual DL @ 140/100kg
8 Synch Burpee over the Bar

-2' rest-

AMRAP 8'
8 Synch DB Thrsuter @2x15/10kg
8 Synch T2B

-2' rest-

AMRAP 10'
6 Dual DL @ 140/100kg
6 Synch Burpee over the Bar
6 Synch DB Thrsuter @2x15/10kg
6 Synch T2B"

A: Push ups 5xMax
B: SA lat pull Downs Supinated 3set
C: Seated SA DB press 2set
D: Reverse DB flys 2set
E: Triceps push downs 2set

unilateral KB front rack hold TABATA

frontsquat 3x5 @rpe8

For time:
1000m row
50 burpee box jumps
50 TTB (sub leg raises)
800m run

• if more than 3 people then have half of them do the run first and the other half do the row first

Trap bar deadlift 4x5

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.

A1: Fat grip strict pull ups 3xMax
A2: Dips 3xMax
B1: SA biased transversal bar rows 2xMax
B2: Feet elevated box Hspu 2xMax

2 rounds
10 min each
Row
Bike
Echo bike
Ski

Total of 1h 20min