Alternate

Back Squat 7-6-5-4-3, AHAFA
Push Press 7-6-5-4-3, AHAFA

Rest as needed.

On the Minute x 5
5 Touch and Go Power Clean and Jerks
*Repeat from last week, aim to improve slightly

• Overhead Lunge (with KB): x5+5
• Rope climb: x1-3
• Turkish Get Up: x5+5
• Scale: 5+5
• Row / Ski / AirBike: 1min

10 min AMRAP
12 wall balls 9kg/6kg
12 cal row
12 push presses 45kg/30kg
12 T2Bs

Back Squat 8-2-8-2-8-2, AHAFA

Rest as needed between sets. Scale if needed. Use two barbells if possible.

For time:

15-12-9

Squat clean (35/45 kg)
chest to bar pull up

Group 1 (Inspired by Unbroken qualifier)
AMRAP 8
ME T2B
Same amount of calories on rower (as ME T2B each set)

Rest 2:00

Group 2 (Inspired by Battle of JKL)
AMRAP 8
30 DU
5 HSPU
10 wall ball

Rest 2:00

Group 3 (Inspired by Open 18.1)
AMRAP 8
15 burpee box over
20 DB/KB snatch

25 HSPUs
60 HBRs
25 back squats 90kg/70kg
60 cal row

A.
Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

KB DFSQ 4x10 2s pause at the bottom of each rep - partner hand each other kettlebells for set up into rack position.

TRX Superman/ Skater Squat 4x10 per leg

Michael Jackson Lean 4x10 3s hold - keep weight spread evenly through feetgrounded into floor. lean as far as you can without falling forward. hold and then return to upright

3.5 - 4 minute sets

20 minutes