A,
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM

Rest as needed between sets.

B,
5 rounds, 1 min per station, for max reps of:
Double Kettlebell Front Rack Carry 24/16kg
Toes-to-bar
Air Squat

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Double Kettlebell Front Rack Carry- 1 m = 1 rep

Complete in teams of 3.

One person starts at each exercise. Rotate through till each person has completed 5 full rounds of the workout.

Goal is max reps/distance as a team.

C,
4 rounds for quality of:
Hip Extension Hold, 45 secs
10 L/10 R Kettlebell Teapots, pick load
10 L/10 R Crossbody Deadlifts, pick load

full rest
focus on refuelling and mobility

A: Ring dips 5set
B: DB Shoulder press 3set
C: Diamond push ups 2set
D: SA Db Shoulder flys 2set

4 Superset for Quality:

50 second Hang From Bar
30 GHDSU
100m Farmers Carry

Rest 1 minute between sets.

EMOM 16:00

Min 1: 10 Box Jump Step Downs @60/50cm
Min 2: 20 USA Swings @16/24kg
Min 3 :2-3 Turkish Get-ups LEFT
Min 4: 2-3 Turkish Get-ups RIGHT

Goal: Easy pace for the duration.

5 rounds for time of

10 box jumps
10 inverted burpees

♀ 30-in box ♂ 36-in box

A1) High hang squat clean 3x4x70%
A2) Drop jump 3x5
A3) explosive ring row 3x6
A4) Split Bounces 3x10

A: Strict Pull ups 3set
B: 10min amrap Hspu
C: 20min emom
Odd: Row 14cal
Even: 1set unbroken ttb

A,
Tempo Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pull to the hip pocket and GO!

B,
Every 1 min for 40 mins, alternating between:
max rep Bike Calories
10 Medicine Ball Sit-ups, 9/6kg + 5 Strict Pull-ups
max rep Row Calories
10 Wall Balls, 9/6kg + 5 Medicine Ball Push-ups

Bike Calories- moderate pace
Row Calories- moderate pace

Goal is to have a relatively low intesity workout with a steady and very doable pace. Adjust loading if needed.

2 - 3 Rounds:

1:00 Bike
5 Good Mornings
5 Back Squat
5 Elbows Rotations
5 Strict Press
5 Stiff Legged DL
5 Front Squat