1RM Deadlift

1RM Shoulder Press

AMRAP 8 of ascending reps:
2 Burpee Box Jumps (61/51)
2 Squat Cleans (60/42.5)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

• Score = total reps completed
• Beginner: Sub Russian Swing for Squat Clean

4 RFT:

12 DB Snatch Alt. 22,5/15kg
12 T2B

TC 6min

Check the chart at the whiteboard for the reps!

STRENGTH (5/7) 

Back Squat Wave, 3 rounds of 5-4-3

3 rounds, 90sec rest between sets and 2:30 rest between rounds. 

One round with across weight (same loading), and increase weight between rounds, if needed.

Overall RPE 4 to 4+

Row 3000m + 30 Burpee over Rower

RPE 5 (maximum effort)

This is for time. Push it to the limits!

Snatch pull + High hang snatch

2 x 2 (1+1) x 55%
2 x 2 (1+1) x 60%
2 x 2 (1+1) x 65%

1. Clean + Jerk
2. Clean + 2 Jerk
3. Clean + 3 Jerk
4. Rest

@ 65% of 1RTM

Find 3RTM Power Clean