1A) HS 3x24s
1B) BAR MU 3x4

For time

21 thrusters (43/30kg)
21 bar over burpees
5 rope climbs
18 thrusters
18 bar over burpees
4 rope climbs
15 thrusters
15 bar over burpees
3 rope climbs
12 thrusters
12 bar over burpees
2 rope climbs
9 thruster
9 bar over burpees
1 rope climb

TC 30 min

WEIGHTLIFTING

Barbell Complex

2-position Hang Squat Clean (above/below the knee) + Jerk

Every 90-120sec for 12 set

1-3 @RPE 3
4-6 @RPE 3-4
7-9 @RPE 4
10-12 @RPE 4-5

Find heavy of the day

2 Rounds of Cindy + 50 DU

Power clean + Hang squat clean + jerk
(max 60%)

• Focus: Technique / speed

1) Sumo Deadlift against a band: 1RM. Rest 2-3:00

– We performed a heavy double on 23/10/2017
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
– Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

AMRAP 5:
Buy-In: 50 Wallballs (20/14lbs)
12 Deadlifts (85/60kg)
12 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14lbs)
9 Deadlifts (100/70kg)
9 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14lbs)
6 Deadlifts (125/85kg)
6 Bar over Burpees

1) bar MU 4x3
2) FG hang 4x15s

3 sets of (90sec rest)
ME Unbroken Pushups

Strict
Controlled

1min Arm over arm Sled pull
1min Box Step Up w/2KBs
1min Devils Press w/2DBs
1min Rest