5 x 3

*Go easy with the weights, good technique.

10 pull ups
15 push ups
20 air squat

Working for 30 Mins; 6 Total intervals

A. 3 Mins AMRAP:
30/25 Cal Row
15 Thrusters 30/25kg
AMRAP Burpee over bar

2 Mins Rest:

B. 3 Mins AMRAP: (Cindy)
5 Pull Ups
10 Push Ups
15 Air Squats

2 Min Rest

Push hard but aim for consistency, thrusters should be as unbroken as possible. Scale as needed.

Squat Clean & Split Jerk

Built up to a heavy double
- Score is 3 heaviest successful lifts

7 x every 3 min

2x [1 squat clean + 1 split jerk]

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Goal & Intensity:
Build up to a heavy double squat clean and split jerk with a focus on proper technique and smooth transitions between movements. Increase the weight gradually while maintaining control, form, and steady heart rate under heavier loads.

Desired RPE/Effort: 8–9 (80–90% effort)

20x1 Squat Cleans

• Work with 60%+ weights, add if it feels good.
• Go every 30-60sec. (within 15min all 20reps)

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

7 RFT:
15 KBS 24/16kg
15 Pwr Clean 40/30kg
15 Box Jump

TC 20min!

3 x 70%
3 x 80%
3+ x 90%

Post 3+ score in comments

EMOM 12

3 Hang power snatch
1 Hang squat snatch

@ 60% Squat Snatch

16 minutes on the minute:

• odd: 5 straight legged deadlift
• even: 12 wall ball