4 x AMRAP

45 sec KB shoulder press, both hands, 30 sec rest
45 sec Ring Dip, 30 sec rest
45 sec Tight arch superman rock with stick in hands, 30 sec rest

20 turkish get up for time.

Pick a weight which you move with good technique. 10 reps / side and this is for quality.

FOR TIME:
15-12-9
- Clean and Jerk 50/35KG
- CTB Pull-ups

5 rounds

Clean
+
5/4/3/2/1 Front Squat @ 33X1

• Round one is clean + 5 squats. Round 2 is clean + 4 squats etc.
• Rest approx 2-3 mins between sets.
• Goal is increase load each set.

30 x Hang Squat Clean for time.

Record load, tactics and other details.

5 minutes focused on
proper rack position
dip - drive - dip
proper lock out
absorbing impact on way down

2:15 - 3:50

Double KB Jerk 3x8
ssw/

TRX SA Rolling Row 3x8/
ssw/

TRX Pronated grip row 3x8

3.5 minute sets
18 minutes

Front Squat 3x10
- spend extra time on rack position mobility -

superset with

extended crab x30s (focus on external rotation of shoulders - chest and shoulder stretch - work towards full hip extension)

and

Reverse DB fly x 12

3 min sets
20 minutes

5 min dynamic warmup and 2 warm up sets of:
0.02mile sprint on curve @70% then 90% effort

THEN

3 sets of:
0.03m sprint on curve (record fastest speed)
and
8-10pulls on rower (record highest wattage)
and
8-10pulls on ski erg (record highest wattage)

score= (speedx100) + wattage + wattage

22mins

3x:
10x hollow rock
10sec hollow rock hold
10x V- up
20sec rest

12min AMRAP of...

10 hang power cleans
10 overhead squats
10 burpees

RX: 45/30kg