AMRAP 15
60 WB 9/6kg
40 Snatches 35/25kg
20 Burpee Box Jump Overs 60/50cm
10 Bar MU

RestDay!

Paused front squat

Build to heavy 1 (H1) @ RPE 8 (86-92%, 2 RIR)

Deadlift

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

SO 3:00

5 Rounds for time :

15 Deadlifts
12 Box Jump Overs (24″/20″)
9 Front Squats

POUNDS: (155/105)
KILOS: (70/48)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3 min light cardio
1-2 min banded oh strech (each side)
1-2 min couch strech R/L
2-3 min lacrosse ball to trapezius area

Until 50 DB man makers are completed:

Every 2 min:
250/200 m row
Max DB man makers (35/25 lb)

2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min forearms streching
1+1 min bicep streching

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash