EMOM 14
alt.
A) Power Clean + Hang Squat Clean + Jerk
B) 20-35 Double Unders

Complete as many reps as possible in 15 minutes of: ( RX´D )

5 burpee pull-ups
10 shuttle runs (1 rep = 7.62m out/7.62m ft back)
*Add 5 burpee pull-ups after each round.

Complete as many reps as possible in 15 minutes of: ( SCALED )

5 burpees
10 shuttle runs (1 rep = 7.62m out/7.62m back)
*Add 5 burpees after each round.

AMRAP 15
With a Partner

20 Deadlifts 100/70kg
20 Bar Facing Burpees
30 Calories
30 Box Jumps

AMRAP 12
50 Double Unders
10/side DB/KB Push Press 20-25/12-16kg
10/side DB/KB Row

EMOM 10
Power Clean + Hang Squat Clean

RX
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

———

(Scaled Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

———

(Foundations Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

DELOAD WEEK

3 rounds
8-6-4 deadlift 60-70% 1RM
3 high box jump
Rest 2min

3-4 x E3MOM supersets of:

6-8 db bench press
6-8 double db row

For time
50 Abmat sit ups
40 Air squat
30 Alternating pistol squats ( scale: box / bench pistols)
20 Alt lunge jumps
10 t2b

Tc 10min

AMRAP x 5 MINUTES
3 Power Snatches
9 Box Jumps
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch
3 Box Jumps

AMRAP
1: 40/25kg Box 60/50cm
2: 50/35kg
3: 60/43kg