Back Squat
60%/3
70%/3
(75%/3) 2
(80%2) 2

For time:

With partner
100 rower over burpee
100 2 for 1 wallball shots 9/6kg
50 cal row

Run 400m
6-12 HSPU
10-15 Pull up / 6-10 C2B / 2-5 MU
Rest 2min

• High hang clean + jerk
• Hang clean + jerk
• Clean & Jerk

In Pair
"High Five"
12min AMRAP
8 Power Cleans/8 Shoulder to Overhead 60/40kg

Partner A is doing the power cleans while Partner B is completing Shoulder to Overhead. Partners must wait for each other to complete the 8 reps before they can move on. Once both partners finnish their 8 reps, they do 10 alt. high-five pushups together. That’s one round (26reps). Then swith exercise

For Time
50-40-30-20-10
DU`S
KB snatch 24/16kg

15 Mins to Build up to a heavy power Clean and Jerk

Goal is 12-15 Rounds of Power Snatches

30 min amrap of:
10 Power Snatch
Start with 40%/1RM, and perform 10 reps. Men add 5 kg after each set of 10, women add 2,5 kg every other round and 5 kg every other round.

Midline:

3rds:

10 V-ups
20 (10 each side Bent leg heel touches

-do a round unbroken and then rest.

10 Min EMOM
1 C&J each min 90-100% of previous