A) 2 Rounds:
1:00 Row @ easy pace
10 DB Goblet Cossack Squats
8/arm Single Arm DB Strict Press
10 Scapular Pull-Ups

B) 2 Rounds:
:45sec Row @ moderate pace
5 BB Front Squats
5 BB Thrusters
10 Kip Swings
5 T2B or 5 Knee Raises
3-5 Strict Pull-Ups or 10 Ring Rows

C) Clean and Jerk Primer
1-2 Rounds of light weight
3 Deadlifts
3 Power Cleans
3 Hang Squat Cleans
2 Split Jerks

Build up to about 80% of goal for day *just make it feel snappy
1 Deadlift
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

D) Test run @43/29kg
5 FS
5 T2B
5 Thrusters
R: 30sec
5 FS
5 C2B
5 Thrusters
R: 30sec
5 Front Squats
1-3 BMU
5 Thrusters

4 rounds for quality
3 Rope Climbs
4 Turkish Get-ups each side
500 M Row

RestDay!

• 2min. Row/Bike/Run

• 1 rnd:
  6 Spider lunge w/ twist
  6 Up&down dog
  6 Side squat
  45s. Shoulder rotations w/ stick

• 2 rds:
  30s.
  6-8 DB snatch
  6-8/hand Push press w/ db
  6-8 Ring row

• Mobility...

5k row for time

KB Curls: 4 x 8-10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

In teams of 3 (1W/2R)
For Time:
300 Double Unders/600 Single Unders
150 Air Squats
200 Box Jump Step Downs
150 Air Squats
100 Toes To Bar
150 Air Squats
50 Single Arm DB Devils Press @22.5/15kg
150 Air Squats

Time cap 30 min

As heavy strict 5 rep as possible with full range of motion.