As far as possible in 15 minutes
1 hang power clean 60/40
5 wallball
2 hang power clean
10 wallball
3 hang power clean
15 wallball
4 hang power clean

Mobility: palm up fists, lizard stretch, t-spine rotations, hamstring rocks
Movement Prep: baby get up, beast-crab underswitch, ABCs, ladder drills x3-5mins, DB snatch practice 3mins

DB Snatch x 10/arm
TRX side plank knee tuck x 15/side
TRX lunge x 10/side
DB Single Arm Thruster x 5/side
Abmat situp x 15

30min AMRAP

During the circuit, 2 at a time complete the following mini-circuit as fast as possible:
curve 0.08miles
battle rope slams x20
plate hops x30 (stack 2-3 bumper plates)

*once the first pair is finished the curve, slams + hops the next two start. Trainers pair everyone up and establish an order before the circuit starts. When it's your turn to complete the mini-circuit stop wherever you are on the AMRAP, do the mini-circuit, then resume the AMRAP.

Individually record # of rounds completed on the AMRAP circuit.
As a class record the # of rounds completed on the mini circuit.

40min

8 Dumbbell snatch (30/20)
8 T2B

Front Squat
Set 1 - 5 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 3 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%
Set 6 - 3 reps @ 85%
Set 7 - 5 reps @ as heavy as possible

Rest 2min between sets...

Hang Power Snatch
6x3r
Rest as needed.

HBBS 5RM
if already done this week perform 5×5 @ 60%

AMRAP 13min:
55 Deadlift (102.5/70kg)
55 Wallball (20/14lb)
55 Row (cal) / Line sprint
55 HSPU / Hr push ups

Front squat x3 + Split jerk x1: x4
(From rack)

Aikaa vastaan:

• 60cal soutu
• 20 maastaveto (N 35kg / M 52,5kg)
• 20 kahvakuulatempaus vuorokäsin maasta (N 16kg / M 24kg)
• 20 leuanveto
• 20 kahvakuulatempaus vuorokäsin maasta (N 16kg / M 24kg)
• 20 shoulder to overhead (N 35kg / M 52,5kg)
• 40cal soutu

C&J triples, 3-3-3-3-3

*build up best possible weight in five sets.