Power Clean + Front Squat + Hang Squat Clean

Build Heavy Complex in 15 minutes. Rest 1:30 - 2:00 btw. sets.

500-m row
Single-arm KB front-rack walking lunges, right (9m) (16/24 kg)
Single-arm KB front-rack walking lunges, left (9m)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.

SCALED WOD
AMRAP 20:
300-m row/ski or 600m C2bike
Single-arm KB front-rack walking lunges, right (6m)
Single-arm KB front-rack walking lunges, left (6m)
10 ring rows

EMOM 5
Power Snatch + Snatch Balance

EMOM 5
Muscle Snatch + Overhead Squat

3x3 V3
2x8 V3

AMRAP8:
6 DKB fr. cyclist squat
6+6 banded woodchop
16 chinese plank switches alt.
-> chinese plank switches:

EMOM 10 ( AMRAP )

Odd : Max. Reps Strict Pull-Ups
Even : Max. Reps Push-Press 50/35kg

6 x 5min on / 1min off: (alt. A & B)
A)
12 cal row
10 burpee target
12 cal row
40 DU / 60 SU

B)
12 DB box step over 1x50/35lb
12 DB snatch alt.
12 box jump over 60/50cm
12 V-up / tuck up

RPE 4-4.5

Complete 6 Rounds of the complex.

5 Hang Power Clean @ 85/55kg
7 Reps Front Squat @85/55kg
3 Push Jerk @ 85/55kg

• Each complex must be completed unbroken. Rest as needed between rounds.
• For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.

Every 30s. For 10min:

• 1 Deadlift @ 70% of max