5 rounds for time
9 hang power clean 40/30
5 thrusters 40/30
1 Bar MU *

*Scale to 6 pull ups or 3 C2B

50-40-30-20-10
USA Swing (24/16kg)
Walking Lunges
Sit-ups
Double Unders
Rest 60s after each completed round.

30:00 Time Cap

Notes: Recommend 60-70% effort today. KB weight choices should be light as this workout contains 150 total reps so
being smart with weight choices is important. We are looking for slow consistent effort, not a blazing pace

EMOM 10:
3 Touch N Go Power Snatches (60/42.5kg)
and
4 Overhead Squats

Rx+: 4 Power Snatch + 6 OHS

• Beginner Scaling Option #1: 3 Touch N Go Power Cleans (60/42.5kg) + 4 Front Squats Option #2: 5 Russian Swings (24/16kg) + 7 Goblet Squats

For Time:

2 Rounds:
30 Wall Balls (20/14),
30 Box Jumps (24/20)
21 Kettlebell Swings (53/35),
12 Pull-Ups

For time
28-21-15

*KB snatch, alternate hands 35/50 lbs
*Box over jumps

On the Minute x 12 (3 Rounds)
Minute 1 – 2 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 2 Rep @ 76%
Minute 4 – Rest

5 sets of:

Unsupported seated strict press x 4-5 reps
Rest 2-3min

2 rounds for time
10 frontrack lunges 40/30
20 box overs
30 air squats
10 HSPU
20 KB push press (10+10)
30 DU

Conditioning
"Modified Glen"
30 CJ (60/40)
500m row
10 Rope Climbs
500m row
100 Burpees

Optional workouts
21-15-9
Power Clean 50/35kg
Wall Balls
T2b

Every 3 Mins for 30 Mins
10 Back Squat ~60% + 10-sit ups

Jackie; 1000m Row, 50 Thrusters @20KG & 30 Pull ups