2 - 4 Rounds

24 Jumping Jacks
12 PVC or Barbell OHS
6+6 Single arm DB Press
12 Reverse Lunges

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 84% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
3x5 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

---

Seated 1-arm shoulder press, 4 x 12

---

Reverse hyper, 4 x 15

---

3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

Push press 1RM of the day

@70%
Rest 3min btw sets

10x 90sec
1 hang pull+1 hang snatch +1 snatch

2 Rounds for time

1 km run
50 Wall Balls 9/6kg
40 Push ups
30 Deadlifts 95/60kg
20 Knees to elbow

10 minutes of Jump Rope or Single Leg Squat

• Single leg Squat
• Unbroken single leg squat
• Double Unders
• Double unders Crossovers
• Triple Unders

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches 23 / 16 kg

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

A) Row
B) 6+6 Db snatch
C) Du
D) macho man
E) Core

"Strength (load)

Deadlifts, sets of 3. AHAP.

---

Metcon (reps)

“Half Cindy”

AMRAP in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air squats"