6x2 80%

For time:
100 double under
50 t2b
25 boxjump over 60cm
13 kb cluster 2x16kg
7 deadlift 110kg
4 strict hspu
7 deadlift 110kg
13 kb cluster 2x16kg
25 boxjump over 60cm
50 t2b
100 double under

For time:
500m row, 30 Wall balls, 30 Box jumps
500m row, 21 kbs (32/24kg), 12 pull-ups
500m row, 21 kbs (32/24kg), 12 pull-ups
500m row, 30 Wall balls, 30 Box jumps

7 rounds

400m row
10 wallball
10 burpee boxjump over

A,
Hang Clean & Jerk 2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 secs lowering to the hang then GO! Regular tempo on the split jerk

B,
3 rounds for time of:
21/17 Assault Runner Calories
15 Bar Facing Burpees
9 Front Squats, 84/57kg

Goal
Sub 12 min

C,
Zercher Carry 1-1-1

Use the heaviest weight you can for each set.
Rest 2 mins between sets.

3x 30m

Every 90sec 1 power clen, 1 hang squat clean, 1 ft squat
For 6 rounds

WEIGHTLIFTING PROGRAM: NO MISSES!!
1. front squat: 3, 2, 1, 1, 1, 1, 1 (record this weight)
2. Pwr snatch+snatch balance no dip+snatch: 1+1+1 x 5 sets
3. snatch: 1, 1, 1, 1, 1……no misses, go how you feel
4. 5 sets x 3 reps - snatch high pulls: (this is like elbows high and outside with the Burgener warm up, but taken from the floor. do not forget to finish with a high chest while driving then pulling bar up under the chin keeping elbows high and outside!!)
5. back extensions: 10, 8, 6….use weight if you can….not much
6. 100 ab mat setups using a weight behind the head while sitting up.
7. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!!

10-8-6-4-2
Ft squat
Box jump
Hspu

1. 10 db snatch 22,5kg
2. 8 pullup
3. 10 burpee boxjump over the box
4. 8 hspu

Shoulder Press from behind the neck
6 x 5, rest 2-3 mins