For Time;
15 x Overhead Squat @ 50% of max
30 x Russian Swing
1 x Stairs
30 x Russian Swing
15 x Overhead Squat @ 50% of max

Record time, load, scaling and the usual thoughts and details.

Use 70% of your front squat max.

3 sets of 50% of your 2min AMRAP score using 5% more weight (around 75%).
Strict rest of 60secs between sets.
Doesn't have to be unbroken.

E.g. Last week 2min AMRAP score was 24 reps @ 80kg, today do 3 x 12reps @ 84kg with 1 min between sets.

Record weight, reps and other details.

EMOM x 6 MINUTES
1 Hang Power Clean + 1 Power/Squat Clean

• Start Light and build to Moderate
• RPE 6. This is a Deload Week.

For Time (with a Partner)

65 Front Squats 60/42,5kg
65 Kettlebell Swings 32/24kg
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans 60/42,5kg
65 Single Arm Kettlebell Presses 24/16kg
16 Partner Over Burpees
400 meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps (30/24 in)
16 Partner Over Burpees
400 meter Run
65 Push-Ups
65 Pendlay Barbell Rows 60/42,5kg
16 Partner Over Burpees

TC 40

Snatch 6x3x70%

3 or 4 sets
10 goblet squats 1 KB

Heels on 10kg plate

Back Squat

1x6 @75-77,5%
1x4 @82,5-85%
1x2 @85-87,5%
1x6 @77,5-80%
1x4 @85-87,5%
1x2 @87,5-90%

Metcon (time)

With partner for time:
1000/800m bike
50 SDHP
- then -
100 DU’s
50 Push press
* then -
1000/800m bike
50 SDHP
- then -
100 DU’s
50 Push press

M: 35kg N: 25kg
*You go, I go each section.

For time:
21-18-15-12-9-6-3 reps of
Thrusters 40/30kg
DB. squat snatches, alternating hands.