3x max reps / 3min
50%

Heavy 3

Amrap 3'
3 power clean 60kg
3 Front squat
3 push jerk
Rest 3'
Amrap 3'
3 power clean 70kg
3 front squat
3 push jerk
Rest 3'
Amrap 3'
3 power clean 80kg
3 front squat
3 push jerk

A,
Complete as many rounds as possible in 9 mins of:
9 m sandbag bearhug carry @50/35kg
3 Sandbag Ground-to-Over Shoulders
9 Air Squats

B,
For time:
50 Thrusters @43/30kg
300 Double Unders
50 Wall Balls @9/6kg
300 Double Unders

Goal: sub 14 mins

C,
For quality:
Monostructural Cardio, 10 mins
3x6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
Lateral Lunge Hold, L 1 min/R 1 min
3x6 Eccentric Dumbbell Pull Overs, pick load

Monostructural Cardio- easy pace bike or row
Eccentric Bulgarian Split Squat + Rock Backs- 6 secs lowering
Lateral Lunge Holds- L 45 secs-1 min/R 45 secs-1 min
Eccentric Dumbbell Pull Overs- 6 secs lowering

For time: 1-2-3-4-5-6-7-8-9-10
*Deadlift, 60 % of 1 RM
*Wallball, 20/14lbs

140 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 25

2.Weightlifting
A. Clean complex
4 x 1 Clean pull + 1 Clean below the knee
x70-75% / rir 2
- New set every 3 minutes
- 55 55 57.5 57.5 kg

B.Clean pulls (normal tempo)
- Not done

C.plit jerk > push jerk
3x2x "2 reps in the tank"
- New set every 3 minutes
- 55 57.5 60 kg

3.Conditioning
A. AMRAP4
1 round of "DT" 70/50 kg > 45
5 Bar facing burpee
Reps: 2 rnds + 1 DL = 65

Rest 2 minutes

B. AMRAP4
1 round of "DT" 60/45 kg > 40
6 Bar facing burpee
Reps: 2 rnds + 5 DL = 71

Rest 2 minutes

C. AMRAP4
1 round of "DT" 50/35 kg
7 Bar facing burpee
Reps: 2 rnds + 4 DL = 72

*1 round of "DT" is:
12 Deadlift
9 Hang power clean
6 Jerk

4.Accessory
- Not done

150 min
WU for 20 min

1.BCTB
- BFLY x 35
- BCTB x 20 (singles)

2.WL
A. Snatch from the blocks (just above the knee)
2x85% 45
1x87-90% 47.5
1x92-95% 50
2x80-82% 42.5
3x75% 40
- New set every 3 minutes

B. Snatch pull (2 s. pause below the knee)
4x2
"1 reps in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x1+1
"1 rep in the tank"
- 42.5 45 47.5
- New set every 2 minutes

3.Accessory
EMOM12
1. 10+10 side plank raises
2. 8 barbell hip thrust 70 kg
3. 4+4 One leg jump to low box/plate pile - rogue bench

In 10 Minutes or Less:
Build to a Heavy 50' Yoke Carry

AMRAP 5

Row 750/700m
Remaining time max distance Handstand walk

A.
5 sets:
1min max rep bench press (decrease weights)
1min max rep strict pull-up
2min rest

B.
4 sets:
12 barbell incline rows (bench)
12 strict dip

C.
3 sets:
10 2xDB shoulder press
10 barbell bicep curl
10 DB skullcrusher

D.
Tabata
Banded tricep push down
Banded bicep curl

E.
CORE
1. Tabata: Alt V-ups / Russian twist
2. Tabata: Flutter kicks / Toe touches