AMRAP 15:

12 Power Cleans (52.5/35kg)
12 Front Rack Reverse Lunges (6 ea)
20 Lateral Bar Hops
30 Double Unders

• Goal is consistent sustainable pace throughout with relatively light barbell.

5 Rounds of, 60s Max Reps:
60s Assault Bike for Calories
60s Mountain Climbers
60s UB Farmer Carry (32/24kgs)
60s Double Unders
60s Hollow Rocks
60s Rest

• Alternate Options for Assault Bike: - Ski Erg - Rowing - 60s 50m Shuttle Sprints

Clean Complex
EMOM12
Power Clean + Hang Power Clean + Squat Clean
Build up the weight and focus on technique!

9-6-3 of:

Tire flips (500#) and jump throughs
2-for-1 muscle-ups

110 min
Warm up for 15 min

1.HSW
- 13 m

2.BCTB
- Drills
- BFLY x 35
- BCTB x 35 (singles)

3.Back squat
- 5x5

4.Strength accessory
3 sets:
10 hip thrust - 60 65 65 kg
8 hamstring curls on rower
6/s. bulg. split squat - 30 30 30 lbs

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

Back Press

15 x 33#

10 x 43#
10 x 43#
10 x 43#

1 Rep Max Hang Clean 2 RM

Three rounds of:
(1 Minute Each & 1 Minute Break)

Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Run 1 Mile
Row 2000m
Run 1 Mile