On a 10-minute clock, complete
75 wall ball 20/15
1000/850m row
Max. reps burpee box jump-over 60/50

Mobility for lowerbody

3x2 Front Squats @ 90-95% of 3 RM Front Squat

Build up to Heavy Double Clean

Barbell Shoulder Press
6 x 3 @50-65% every 60s.
- These are SPEED reps. Pick a weight that moves fast all sets.

Power Snatch: 10 x 2, adding weight if form permits. Rest 90s.

• Goal build to a heavy double - reset on each rep
• Build to a technically proficient set of 2
• The goal for proficient athletes is 85% of 1RM

3 RFT:
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges (total reps)
30 Russian Swing @32/24kg

18:00 Time Cap

Front Squat: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate/heavy 5

AMRAP 30:00
400m x Row/Ski or 20 Assault Bike Cals
20 x USA Kettlebell Swings @ 24/16kg
1 x Stairs
20 x Toes to Bar

• Goal: Slow, consistent pace of 70% effort, instead practice smooth rhythm and great T2B sets

Partner workout:
500 meter Row
Double Kettlebell Front Rack Hold @24/16kg
400 meter Row
Double Kettlebell Front Rack Hold
300 meter Row
Double Kettlebell Front Rack Hold
200 meter Row
Double Kettlebell Front Rack Hold
100 meter Row

*For each round, both partners will trade places rowing, and doing the KB hold for the equivalent amount of time while their partner rows.

• Goal: Challenging but sustainable pace on the rower, UB on the hold.
• Time Cap 20:00