Sled drag 8 x 40m - alternate: first drag forward, then backwards, 4 times both ways

20 minutes:

• front squat + 3 x jerk

7 rounds for a total of 21min:

• in 1min row 100m + max reps kb swing 24/16kg
• rest 30 sec
• in 1 min 6-8 burpees + max reps t2b
• rest 30sec

One set every 90sec:

• 5 x 3 power snatch

Rest 90sec

RX
7 min AMRAP
2 x RIng MU
8 x KB Thruster 2 x 24/16kg
32 x DU

SCALED
7 min AMRAP
4 x Pull-Up
8 x Thruster 40/25kg
16 x Bar over jump

https://vimeo.com/246764763

3 Pwr Clean
3 Front Squat
3 Split Jerk
@AHAFA 40-50% of 1RM Pwr Clean

Record details such as weight, tempo, reps, sets and rests.

7 x e3mom
15 front rack KB squat
200m row

fourth round is rest (six working sets)

18min amrap with partner

40 box jump 60/50
40 abmat sit up
40 dumbbell deadlift (pick weight)

Built daily heavy
7 reps (max 1-2 rep reserv)

then
5 reps @ 107% heavy 7 reps
3 + reps @ 113% heavy 7 reps
(+ = max reps, minimum 3 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg