Squat Clean 1 Rep Maximum in 12 minutes.

For time :

50 Front Squat 35/25kg
Rest 1:30
30 Front Squat 45/35kg
Rest 1:30
15 Front Squat 70/50kg
Row 350/300m

AMRAP 10

50 One Arm Devils Press 22,5/15kg
50 Box Jumps 24"/20"
50 Pull Ups

4 rounds

10 bench press
- rest 90 sec
2 rope climb
- rest 90 sec

** Power Cleans**

6 - 3 - 6 - 3 - 6 - 3

Go Every 3:00

A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @55%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

B) Extra Wide Sumo Deadlift
4 x 3 @65%, every 60s.
- Reset on each rep.
- Stance as wide as mobility, technique and comfort allow.

22 - 16 - 10

KB Swing USA 24/16kg
KB Alternaning Box Step Up (Goblet Hold)

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PLANK Ladder

30sec ON : 30sec OFF
35sec ON : 25sec OFF
40sec ON : 20sec OFF
45sec ON : 15sec OFF
50sec ON : 10sec OFF
55sec ON : 5sec OFF
60sec ON + Max sec after

5 Rounds for time
16 Wall balls
8 T2B

Weight Strict Pull Ups

Banded Pull Ups : 3-2-2-2-1
10 + Unbroken : 4-3-3-3-2

• Build in weight each set.

Send Off 3:00

Deadlift 6x6 60-65%
1:30 min rest