Dbl KB Rack Position Focus Points:
- full tension - pull armpits to hips to engage lats, quads|gutes|core all engaged
- vertical forearms tight to ribcage,
- thumbs at collarbone,

15s hardstyle plank
15s transition
15s rack hold
15s transition

x3
3:00 minute series
7 minutes with explanation

For time in teams of 2:

800m Run
50 Thrusters 45/30kg
100 Ab-Mat Sit Ups
150 Kettlebell Swings 24/16kg
100 Box Jump overs
50 Pull Ups
800m Run

Both are running at the same time and staying within reach of each other.
Work from top to bottom.
Split reps as needed, with one working and one resting.

20 pullup / ringrow
10 burpee
30 box over
10 burpee
20 pullup / ringrow

1) Floor Press: 9 x 3 @65-70% of Tuesday, every 60s.
– change grip every 3 sets ie. close, medium, wide.

2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s.

2 Rounds of Cindy + 1 Round of DT

4x
Barbell Bent over row 8reps

For time
21-15-9
Burpee Pull up
Power Clean @60/35 kg

Timecap: 16 mins

Emom 10 mins
2 Split Jerk @70% of 1 RM

5 Rounds, new round ever 3rd minute
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks 70/50kg

5 Rounds of:
7 Power Clean & jerks 50/35kg
7 Pullups
7 Box Jumps
Run around the box