FOR TIME T.C 20'
6 ROUND OF:
20 THRUSTER 40/30 30/20
10 PULL-UPS

20min AMRARP

5 x Deadlift 70/50kg
5 x Hang power clean 70/50kg
5 x Front squat 70/50kg
5 x Push press 70/50kg
5 x Back squat 70/50kg

Go heavy!

Max weight
3 power clean
3 front squat
3 jerk

100 double under
50 cal
40 Wall ball
30 t2b
20 burpee
10 cluster 50 kg
5 eounds with partner

For time
21 15 9
Hang power snatch 40kg
Ttr
Burpees box jump 60cm

Snatch & Clean and jerk

Build up to a snatch 1rm of the day in 15 minutes.
- 2 x same weight before adding more weight

Rest 3 minutes

Build up to a clean & jerk 1 rep max of the day in 15 minutes.
- 2 x same weight before adding more weight

Accessory:

3-4 Rounds of:
15-25 GHD Sit-ups
15-25 Back extension on ghd
Rest 1:30 between rounds

3-4 Rounds of:
10-15 reverse hypers
Rest 1:00 between rounds

2 Rounds of:
30 Banded pull-apart
20 Wall squats
10 Ring-rows/Aussie rows
Rest 1:00 between rounds.

150 min
Warm up for 20 min

1.MU
- Drills
- MU 7 x 1
- MU 10 x 2
- MU x 27

2.Aerobic work
Workout 2
For 45-90 min:
Bike at HR 110-115 bpm
* Every 10 minutes do 6 strict pull ups + 12 push ups
- 1 h 15 min
- HR 123/161

3.Mobility

3 SETS FOR QUALITY
6 Inch Worms
6/6 Side Plank Rotations
12 Alt. Bird Dogs w/:02 Pause
-Rest as Needed b/t Sets-

10min c2bike erg
10min xebex
10min ski
5min c2be
5min xebex
5min ski