Record weights, time and rest period.

Find your Clean & Jerk 1 RTM in 25 mins

20 DU + 1 Snatch

1-4min @ 65%
4-8min @ 75 %
8-12min @ 85%

Front squat 4 x 4

5 x 1 squat snatches

*all the sets with 85-90% from 1rm. Focus is on making good heavy reps - not PR attempts nor fails.

In 15 minutes:

• narrow-grip bench press 2RM

TEST (Max Set)
1. Kipping HSPU
2. Kipping HSPU 1/2/3 Abmat
3. 2 x DB Push press (min 10 reps)

Working in teams of 2.
Person 1 will complete the entire 4 min AMRAP as person 2 rests, then person 2 will perform the entire 4min AMRAP as person 1 rests. 1 min rest between AMRAPs. Everyone will perform each AMRAP once.

4 min AMRAP

• 8 Shuttle run (5m)
• 8 Burpee

4 min AMRAP

• 8 Thrusters with empty bar
• 8 Abmat situps

4 min AMRAP

• 8 cal Row
• 8 Push ups

4 min AMRAP

• 8 Box jump 60cm/50cm / box step ups
• 8 Russian kb swing 16kg/24kg

Post reps for each segment

For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

75 lb = 34 kg, 55 lb = 25 kg

In 15min find front squat 5RM:

• maximum of two 5 rep sets