RX
2 x 5:00 AMRAP; Rest 1:30 between
1 Squat Clean @ approx 85% of 1RM C&J
35 Double Unders

SCALED
2 x 5:00 AMRAP; Rest 1:30 between
1 Power Clean @ moderate
50 Single Unders
Start at beginning of AMRAP in round 2
RPE 8-9

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 - :50 Quad Foam Roll

1) Squat or Power Clean
1x1 (80%)
1x1 (85%)
1x1 (90%)
1x1 (95%)
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

2) Clean Pulls
3x2 (110%)
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

For Time:
50 Power Snatches 40/30kg
30 Bar Over Burpee
1,000/800 Meter Row / 800m Run

RX
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run*
40 Kipping Pull-Ups
120m Shuttle Run
30 Kipping Pull-Ups
60m Shuttle Run
20 Kipping Pull-Ups
-Max Shuttle Runs in Time Remaining-

SCALED
ON A 12:00 RUNNING CLOCK...
200m Shuttle Run
50 Ring Rows
120m Shuttle Run
40 Ring Rows
60m Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 10m out, 10m back.
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :30 Reverse Plank Hold
MIN 2 - :30 Tib Raises
MIN 3 - 1:00 Easy Walk

Split Jerk
5x3 @ 80%
*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at RPE 8.

“Josh”

For time:

21 OHS 40/30kg
42 Pull-ups
15 OHS 40/30kg
30 Pull-ups
9 OHS 40/30kg
18 Pull-ups

In teams of 3 for time:

300 wallball shots 20/14
240 KBS 32/24kg
180 Burpees in synchro
120 Box jumps 30/24"
90 Deadlifts 140/90kg

Find your 1RM snatch of the day in 15 minutes.

For time:

50 GHD sit-ups
50 KBS 32/24kg
50 Burpee box jumps
50 Toes to bar
50 Ground to overhead 60/40kg

With partner 3 rounds for time:

21 Calories row
15 DB thrusters 20/10kg
9 Weighted burpees with 20/10kg dumbells.

*You go, I go.