2x
5/5 Front Rack Lunges

For time
30 front squats 80kg/60kg
30 swings 40kg/24kg
100 lunges
30 T2B

1) push press at jerks receiving position 4x3x60%
2) jerk 3x1x95%

Clean 5x1x95%

A,
Close Grip Floor Press
4 x 8-10 reps
rest 45s between

add weight each set building to a moderate/heavy set of 8-10.
This is 4 ”work sets”, so weight jumps should be minimal.

B,
Banded Pull-aparts: 4 x 25. Rest 45s.

Do them in super set!

19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

6x5min AMRAP (3min rest)

A) 5 Thrusters 50/35kg
7 Burpee over bar
10 Situps

B) Row 12/8 Cal.
8 Ground to Overhead 40/30kg

C) 12 Wall Balls
35 Double Unders

D) 7 KB Swings 24/16kg
7 Goblet Squats
7 Pushups

E) 14 DB Snatches 22,5/15kg
6 Burpee - Box Jump Overs

F) 6 Handstand Pushups
14 Pistols

Optional Accessory:

3 rounds, rest as needed:

10 Plate Sit-Up + 10 Hollow Rock (loaded if needed)

5+5 Double KB Front Rack Box Step-Up

RPE 3-4

3 snatches on the every other minute for 30 minutes. Use 60-80% of 1RM snatch. Increase weights three times during the workout.

22-16-10
pistols alternating
box jumps 75cm/60cm
side plank leg raises /side