Row 2000m
Assault 150/120 kcal
Row 1000m
Assault 75/60kcal

Steady pace, not all out effort.

Push Press 2x3, 1x3+
(first set at 70%, second at 80% and third at 90% of 1RM, but try as many reps as possible in third set 3+ reps)

For Time:

30/20 Calorie Row/ Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk 22,5/15kg
30 Single Dumbbell Goblet Squats 22,5/15kg
30 Single Arm Dumbbell Hang Clean and Jerk 22,5/15kg
30/20 Calorie Row/ Assault Bike

Emom as long as possible
3 x Power Clean
3 x Front Squat
3 x Jerk

weight 84/61kg

Basic Conditioning
For 40min w/partner

AMRAP 5
Row

While Partner
30+30m One Arm Farmers Walk 24/16kg
30 Glute Bridge March
30m Front Rack Lunges 20/16kg's
12+12 Windshield Wipers

Build to a Heavy Single

CONDITIONING

5 rounds for time

20/15cal Row
12 Deadlift @70/47,5kg
9 Hang Power Clean
6 Jerk
3min rest

RPE 4 on each round (with 3min rest you should be able to hit all rounds within 10sec)

Target: unbroken barbell work

Tailoring Options:
Decrease the load to fit your fitness level.

Heavy set in complex of:
1 Push Jerk + 1 Split Jerk x 10 sets

• Rest as needed.
• Option: Push Press: 5-10 x 5 reps. Rest 90s.

7 Rounds. :45 ON, :15 OFF (Amrap)

Hang Power Clean 50/35kg
Ski/Row (Calories)
Kettlebell Swing 24/16kg
Double Dumbell Reverse Lunge
Sit Ups

Metcon:
21-15-9
Hang power clean 50/35
Push press