AMRAP 9:00
1 Squat Clean @60/42.5kg
1 each Front Rack Reverse Lunge
1 Burpees
2 Squat Clean
1 each Front Rack Reverse Lunge
2 Burpees
*continue adding one more Squat Clean and Burpee each round, Lunge stays constant

• Rx+: 70/47.5kg

Back Squat
Build to a heavy single in 8 sets. Rest 2:00
- Last tested here
- Sets of 5,4,3,2,1,1,1,1
- 3-4 reps over 90%
- Plan weight jumps strategically
- Option: Sets of 3 for practice.

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX Male: 22.5kg 50lbs
Scale Male: 15kg / 35lbs
RX Female: 15kg / 35lbs
Scale Female: 10kg /20lbs

Superset x 3 rounds

Close Grip Push-Up x 8-10
Rest 60s
Plate Front Raises x 12-15
Rest 60s

• Add weight on the back for push-up if possible.

3-4 rounds for quality
6 Snatch Grip Pendlay Rows
12 each Bent Over DB Single Arm Rows
24 Band Pull-aparts
Rest approx 3:00

• Match or improve on last week

"WAVE RUNNER"
PERFORMANCE
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats @85/60kg
12-8-4-12-8-4-12-8-4
Toes to Bar

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FITNESS
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats @ moderate
12-8-4-12-8-4-12-8-4
Kipping Knee Raises

• RPE 8
• Daily Video: https://vimeo.com/803099648

PERFORMANCE
5 SETS; Rest 1:00 Between
18/12 Cal Row/Bike/Ski
6 Deadlifts @140/90

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FITNESS
5 SETS; Rest 1:00 Between
15/10 Cal Row/Bike/Ski
6 Deadlifts @moderate

• RPE 9
• Video: https://vimeo.com/863677667?share=copy

Deadlift

8 x 2 @ 70 - 75%

Go Every 2:00

AMRAP 6

4 burpee over DB
8 Db snatch@22,5/15kg
12 air squat

Tri-Set
3 rounds;
DB Floor Press - neutral grip x 8-10. Rest 10s.
Double DB Rows x 8-10. Rest 10s.
Banded Pull Downs x 15-20. Rest 90s.

• Same weight for the Floor Press and Rows