WEIGHTLIFTING

Squat Clean Double. Drop and Go.

Every 60-90sec x9

1-3 RPE 3+
4-6 RPE 4
7-9 RPE 4+

Wod
6 min amrap
8 Clean and jerk 45/30kg
10 Pull up

AMRAP 14

50 Wallball 9/6kg
4 Back Squat 70/50kg
200 m run

Clean
Hang Clean
Front Squat

Start 60-65%

CONDITIONING

EMOM x12 (4 rounds)

1) 7 Thruster + 14 Air Squat
2) 7 C2B + 14 KBS
3) rest

Overall RPE 4

Pick a heavy loading. This one is shorter and it should start to feel quite spicy with final round. Tailor the rep sheme to fit your fitness level (badasses do 10-14 C2B, and use a 32/24kg KB)

Optional Accessory

CONDITIONING

50-40-30-20-10 cal Row
10-20-30-40-50 cal Airbike/C2Bike

RPE 3 to 4, go by feel

EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Jumps w. step down (60, 50)
Minute 4: 30m Bear Crawl

AFAP, but not for time:

30-20-10:
Goblet Squats (32/24 kg)
15-12-9
Power Cleans (80/52.5 kg)

Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00

3 rounds
10 box step ups with kb 24kg/16kg, 60cm/50cm
20 cal row
100m run with plate 20kg/15kg