Core 3 rounds:

30s Superman hold
10-12 Hip thrusts with DB

OPTIONAL COOL DOWN
FOR QUALITY
5:00 Foam Roll Quads
1:00 Slow PVC Pass Thrus
1:00/1:00 Groiner

Emom 20
Max reps:
1.Hanging
2.abmat sit ups
3.pull ups
4.push ups

1: 1 round of "cindy"
2: 8 cal ergo
3: 1 moderate set of HSPU / pike push-up
4: 8 cal ergo
5: 8 ttb
6: 8 cal ergo
7: 8 burpee to target
8: rest

For time

• 9 front squats, weight 1
• 9 handstand walks, 25 feet
• 15 front squats, weight 2
• 15 muscle-ups
• 21 front squats, weight 3
• 21 chest-to-wall handstand push-ups

Time cap 15 minutes

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Partner wod (You Go, I Go)
100 Deadlift @2x22,5/15kg
80 Hang power clean
60 Front squats
40 Jerks
20 Thruster
10 rope climbs
Top of every min complete 5 syncro burpees

Time cap : 30 mins

[2 Sets]:
12 Rounds:
0:30 ON
0:10 OFF

Rest 4 min Between Sets.

BBC Weightlifting - Clean

A) Clean singles

Nousu ykkösillä päivän raskaimpaan 1RM. Nousu painossa kunnes hidastuu!

B) Hang power clean

Hang power clean, 4 sets of 4 @ 75% (of A)

C) Front squat

Nousu kakkosilla raskaaseen, mutta hyvin liikkuvaan 2RM.

Warm Up
2 rounds
200 meter Jog
7 arm circles forward/backwards
7 push ups to downward dog
7 jumping air squats
Fore arm stretch
2 minutes stretching own

Workout
7 minute As Many Rounds As Possible (AMRAP)
21 Shoulder to Overhead Dumbbell (DB)
DB Farmers Carry 100 meters
15 Goblet Squats
DB Farmers Carry 100 meter
9 Thrusters
DB Farmers Carry 100 meters

-Rest 3 minutes-

7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
21 KB swings
KB Suitcase Carry 100 meters
15 Sit ups
KB Suitcase Carry 100 meters
9 KB facing Burpees
KB Suitcase Carry 100 meters

Cool Down
Cadet lead PRT

15-12-9-6-3 reps for time of:

• Power cleans
• Bar-facing burpees

♀ 95 lb. ♂ 135 lb.