Working in Pairs 30 Min AMRAP
1 Person rows Cals
1 Person does 1 round of DT (must do full round before switching)

You can only switch after last push jerk on DT
Score is total cals + barbell reps
1 round of DT = 27 Reps

Stick with a steady pace on the bar, be smart and pace the row.

Strength & Technique

Power Clean 4 x 4

40 floor press 50kg/35kg
150 DU
40 kb snatches 24kg/16kg alternating
100 DU
40 back squats 50kg/35kg
50 DUs

4 rounds

8 C2B

10 push presses 50kg/35kg

10 alternating pistols

8 ring dips

Accessory 3 rds:

10 negative pull ups
5+5 windmill kd/db

For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

6x
2min ON/1min OFF

(1) 8 Thrusters 60/40kg + ME Double Unders

(2) 8 Power Snatches 60/40kg + ME Bar Facing Burpees

(3) 8 Shoulder to Overhead 60/40kg + ME Pullups

1) Handstand Hold
2) Chin over bar hold
3) Hollow Hold
4) Bottom of Push-up hold

1. min Ergo cal
2. min 10 KB swing rest of the min Box jump over
3. min rest

AMRAP 20:00 with a partner:
30 Clean & Jerk @40/28
30 Clean & Jerk @50/35
30 Clean & Jerk @60/40
30 Clean & Jerk @70/45
30 Clean & Jerk @80/50
*One person works at a time.
Score : total reps
you must increase the barbell after each set of 30 reps
Goal: to get into the last set of 30s !
Scaling : use smaller jumps in loading