Every 6 min x 5
5 hang squat snatch @70%
10 box jump overs
10 db box step overs @2x 22,5/15

Clean & Jerk

1 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
3 x 1 @ Max

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

On the Minute Until 120 Reps:

1 min : GHD Sit Ups
2 min : Rest

Complete as Manu GHD`S as possible in one minute, then rest other.

Handstan Push Ups

3 Gian Sets:

Max HSPU 3"/2" Deficit
Max HSPU 2"/1" Deficit
Max HSPU ( No deficit )

Rest 3 minutes btw. rounds.

5 rft
10 power clean 60kg
10 burpees front barbell

Rest 90s-2min between sets
-Build up

A,
3 rounds for time of:
20 Power Cleans, 61/43kg
20 Wall Balls, 12/9kg

Compare to 5-1-21.

Goal: Sub 12 mins

B,
3 rounds for quality of:
5 Prone Swimmers
Single Arm Overhead Carry, pick load, L 15m/R 15m

3 rounds for time of

• 15 deadlifts
• 15 strict deficit handstand push-ups

♀ 205 lb., 2-in. deficit
♂ 315 lb., 3.5-in. deficit

Reduce reps and/or loading to try to finish within 15 minutes.

A: Triple snatch (power-half power-squat) 4x3
B: Clean deadlift + double power clean+ power jerk 4x 3
C: Every 30 sec. Triple Clean pull tng 6x90% of max clean