Complete as many reps as possible in 7 minutes of:

RX
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Men use 45kg.
Women use 29kg.

SCALED
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

Men use 29kg.
Women use 20kg.

---

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

4 min AMRAP:

• 8 kettlebell cleans (two kettlebells)
• 8 box jumps (60/50cm)

4 min AMRAP:

• 20 m farmer's walk
• 20 DUs

4 min AMRAP:

• row for distance

Rest 1 minute between AMRAPs

Press. Find your 1 rep max of the day in 15 minutes.

6 sets of 4 split jerks

4 x 6

AHAFA

1) 8 strict pull up
2) 12 push up

5x3 Power Clean (Moderate weight)

• NO touch and go
• 2min rest between sets

12 EMOM

1. 1 front squat, 60% FS max
2. 3 back squats, 60% FS max

Squatting Mechanics

-Mechanics
-Consistency
-Intensity

Work with light loads, the goal is PRACTICING not TRAINING!

Work @ a light load. Emphasis on the dip & drive. Approx 40-50% of 1 RM.