E90s x9

Squat clean
3-2-1
3-2-1
3-2-1

(TnG or D&G)

DOUBLE-UNDER WARM-UP | 8:00
1 set:
10 alternating shoo the turtles
10 calf raises
20 single-unders

1 set:
20 plank shoulder taps
20 mountain climbers
20 single-single-double

1 set:
5 inchworm + push-ups
10 double-unders

1 set:
10 push-ups
10 double-unders

POWER CLEAN & DU WARMUP:

LOADING UP | 7:00
3 sets:
:20 jump rope
2 power cleans

– Rest :30-1:00 between sets and reduce power clean weights

WORKOUT:
Complete as many rounds as possible in 25 minutes of:

• 150 double-unders (scaled: SU)
• 50 push-ups (scaled: banded or knee)
• 15 power cleans (55/85kg)

In 15 minutes find your 1RM overhead squat

2 Front Squats + 4 Back Squats.

Pistol practice:
1. Glute activation
2. Internal hip rotation
3. Couch stretch 1min/side
4. Kb on knee 1min/side x2
5. Plate hold 2 x 5/side
6. Daily scaling options

For Time:
30:30 sec

50 Cal Row
50 Du
50 Air Squat 20/15kg
50 Box Jump 24/20"
50 Ring Row
50 Burpee
50 GTOH 20/15kg
50 T2B
50 Russian Twist Lunge 20/15kg
50 m Bear Crawl

TC 40min!

3 position Clean + Split Jerk
(3 pos - High hang, hang, start)

Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

*The % are calculated from your previous 1RTM

Deadlift 5-5-4-4-8

For time

• 10-1 Handstand push up
• 1-10 Overhead squat 60kg/40kg

Cap: 15min

In 20 minutes:
Deadlift up to a heavy set of three