Front Squat
3 reps V2
2 reps V1
3 reps V1
2 reps V*
1 rep V*

-every 3 minutes

For time:
21-15-9
Power Clean + Shoulder to Overhead @60/42.5kg
Front Squats @60/42.5kg

• 10:00 Time Cap

EMOM 15:00
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press @60/42.5kg
Minute 3: 12 Alternating Step-ups @50/35lbs, 61/51cm (total reps)

• Goal: Have at least 30s to recover each minute

EMOM 10
2 Power Snatch
-work up to heaviest possible 2RM

Barbell Complex of: 2 Hang Power Cleans + 2 Push Press + 2 Push Jerks

• Use one moderate weight for 5 sets. Rest 90s.

3rds
Nordic Curl x 6-8
rest 60s
Hanging leg raises x 6-8
rest 2min

4 Sets of
- 15m Single Arm KB/DB Overhead Walking Lunges
- 10 DB Bench Press

As heavy as possible

Clean & Jerk Complex
4 Sets of
2x Power Clean + 2x Split Jerk (4x2+2)

Max reps Wallball

AMRAP 17:00
20 Alt. DB Snatches @50/35lbs (total reps)
20 DB SA Push Press @50/35lbs (total reps)
400 Meter Run / Stairs x 1+½, Row 400m, Ski 400m
Rest 60s after each round

• Goal: Consistent effort throughout. Aim all sets the same pace.