7x3 Clean & Jerks

• Work up to heavy 3RM
• Reset every rep, with a good starting position.
• Go every 90sec

4x
New every 4th minute

15-20/12-15 Cal.
11 Box Jump Overs
9 Shoulder to Overhead 60/40kg

10 Rounds for Time;
3 squat snatches 70/50kg
9 Strict dips
15 box jumps

Time Cap 30 Mins

Alternate
1. 10 strict T2B
2. 15 floor press 22.5/15
3. 40 Double unders
4. 10 tricep extensions 22.5/15

15 DB push press 2x22.5kg
50 Double unders
15 t2b.

10 Min AMRAP;
3 squat Snatches 70/50kg (70-80%)
6 ring MU
9 high box jumps 75/60cm

Rest 5 Minutes

10 Minutes AMRAP
6 squat cleans 70/50kg
12 c2B
18 pistols / scale to box pistols

Post total reps combined

In pairs ygig
18 Min Amrap
40 Cal Row
8 wall climbs
20 burpee over rower

Build to Heavy Single

4 x e2m:
8 front squat @ RIR 3

Sunday Cardio

AMRAP 45

2 Rounds of
50 Double Unders
40 Air Squats
30 Wall Balls
+
3 Rounds of
40 Sit-ups
30 Box Step-Ups
20 Pushups
+
4 Rounds of
30 KB Swings 24/16kg
20 Calories
10 Pullups
+
5 Rounds
9 Box Jumps
6 Burpees
3 Wall Walks

Start all over if You finnish, Great Job!!😎👋🏼