AMRAP 14'
10 wall balls @9/6
10 single leg squats
10 burpees

EMOM for load

12 min,

Odd: 1 x power clean + 2 x push jerk, Increase load every round. (percentages estimated of previous clean + front squat complex: 75,85,90,95,100,105)
Even: 4 + 4 KB snatch, 12 kg

45mins
5m-10m Slider Seal
:30-1:00 Glute March
500m Row

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

60%
65%
70%

**10.9.8.7.6.5.4.3.2.1.
Hang Power Clean 60/40kg.
Push jerk
Front squat

Cool down
3x30 Situps
Stretching**

5x10 Weighted box step ups (5/5)

Go AHAP switch legs afte each rep.

7 rounds for time
10 power clean , med ball clean
10 burpees over the bar / ball

Tabata farmer carry

AMRAP 20

Start with 30 DU and after every "Cindy"

• 10 HSPU
• 20 Box jump over
• 10 Toes to bar

1 Round "Cindy" every 4 minutes

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