4x
New round every 4th minute

Each for time
15-20/12-15 Cal.
12 DB Hang Power Clean & Jerk , heavy!
15 Wall Balls

Rest & Recover

AMRAP 10
3 Wall Walks
3-6-9-12-...Burpee over DB
12 DB Snatches 22,5/15kg

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press (50/35)
12/9 Cal Row

Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

10-8-6-10-8-6
Hang Power Clean

• Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Performance
EVERY 3:00 FOR 5 SETS...
20/15 Cal Bike/Row/Ski
10 Overhead Squats @60/42.5kg
-Rest in Remaining Time-
(Score is Slowest Set)

Fitness
EVERY 3:00 FOR 5 SETS...
15/12 Cal Bike/Row/Ski
10 Front Squats @ 60/42.5kg
-Rest in Remaining Time-
(Score is Slowest Set)

Daily video: https://vimeo.com/784467893

EMOM x 8 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press @ moderate
MIN 2 - :45 Hollow Hold or Tuck Hold

• DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.
• RPE 6

ON A 22:00 RUNNING CLOCK...
Build to a 1-Rep Clean & Jerk

(Week 1 of 8 Oly Cycle)

"YOUR THIGHNESS"
PERFORMANCE
5 ROUNDS FOR TIME
20 Unbroken Wall Balls @20/14lbs
20 Push-Ups

*Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.

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"YOUR THIGHNESS FITNESS"
5 ROUNDS FOR TIME
15 Unbroken Wall Balls @ light
15 Push-Ups / Incline Push-Ups

*Set of 15 must be performed unbroken. If ball drops or stops before 15 reps completed, athlete must perform 6 Alt. Lunges then continue to complete their full set.

• RPE 9
• Video: https://vimeo.com/881949403?share=copy

PERFORMANCE
FOR TIME
800m Run / 3 x Stairs
20 Deadlifts @100/70kg
400m Run / 1 x Stairs
10 Deadlifts

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FITNESS
FOR TIME
600m Run / 2 x Stairs
20 Deadlifts @ moderate
300m Run / 1 x Stairs
10 Deadlifts

• RPE 8, 10:00 Cap
• Video: https://vimeo.com/891383292?share=copy