3 Sets For Load:
1 Clean +
1 Front Squat +
1 Split Jerk
- Lift every 3:00-4:00

”The Ghost”

24min EMOM:

1) Row
2) Burpee
3) DU
4) rest

RPE 5, maximum effort

Tailoring Options:
Row→ any other machine
DU→ Single Under

Score = all reps together

AMRAP 12
12/9 Calorie Row
24 Sit-Ups
- With a partner, switch after both are done

2 - 2 - 2 - 2

1 RIR

6 Rounds / 2min Rest

Cluster - Push press - Push Jerk - Split Jerk

(increasing load to max 70%)

3 x 8

2s pause at bottom

5 - 5 - 5 - 5

TM (1 rep reserve every set)

Front rack stop*

1 Squat clean & jerk @ 70%

Thruster, five heavy singles.

For 12 minutes:

Two person team performs 50 x front squat (take bar from the floor)
In the time remaining the team performs as many power cleans (60/40 kg) as possible (concentrate on technique).

Every minute on the minute both team members do 4 burpees.