For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

A.
3' DU
Cercare di fare almeno 2' unbroken

3 rnd

5 kb Arm Suitcase Deadlift & Hold (dx)

stacco con una kb

20 rotation L-seated + plates

Rest 1'

5 kb Arm Suitcase Deadlift & Hold (sx)

20 ghd+MB

B.

EMOM ogni 90" per 12' (8 set) di:

Deadlift x 3
partire con 60% @1rm e incrementare il carico ognio set

C.

For time:
1500mt row
50 DL 100/80kg (eventualmente scalare il carico)
50 Cal. bike
50 Dmb Box Step-Over 22.5/15kg
1500mt row

D.
Recupero
10' Assault Bike

E.
3rnd
lateral Plank x 45" per lato
rest 30"
GHD Plank x 30-45"
rest 30"
Db Bicep Curl x 8 rep

Pullups
5-4-3-2-1

Bench Press
5 sets
20kg = 45
30kg = 66
50kg = 110
50kg = 110
50kg = 110

BB Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 rounds
1 min work
1 min rest
4 sets in a minute=28 sets

EMOM 12
2 Power Snatch + 1 OHS

@70% Snatch

Warmup
3 rounds
5 pullups (did 5-4-3-2-1)
5 pushups
5 squats

WOD:
10 min AMRAP

5 Squats (40kg on bar = 88lb)
10 alternating KB snatches at 12kg
15 burpees

3+10

3 mi on NASSIG

21-18-15-12-9-6-3-1

squat cleans 45
DU (did 3xSU)
deadlifts 85
tire jumps

21-15-9

2 rounds:
5-10 Bar Hanging Hip Touches video
10 Split Jump

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Thoracic Flow 2.0

3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
empty barbel
32kg KB