10x2 Jerk from Rack (65%++, work up to a heavy double)

AMRAP 6:

42 Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:

21 Double-unders
15 Wallballs (20/14#)
9 T2B

For quality (work on unbroken sets, you pick suitable weights)
4 rounds
12 hang power clean
0:30 rest
10 frontrack lunges
0:30 rest
8 thrusters
1:00 rest

60%/2
65%/2
70%/2
(75%/2)2

A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% of 1RM"

MVMT prep
YTW's shoulder prep
Wrist Prep (rotations)
Elbow Circles
Scap Push Ups
T-spine opener
Crab reach
Scorpion reach
(10)

Skill Work
10 min to establish Heavy 3/rep Turkish Get up. People with experience can get right into it. Less experienced focus on form and grooving the patterns.
Positions

• Tall sit
• Post
• Half Kneel -Full

(13)

Strength Two
BB Strict Press 5x5
Goblet Crossback Lunges 5x5/
2min

(15)

Teamwork makes the Dreamwork
In Partners:

10 Synchronized Jump Squats
10/ Plank High Fives
15 Synchronized Bench Elevated Hip Extensions
15 Synchronized Bench Elevated Crunches
10 Wallball Chest pass (per person)
10/ Wall Ball Side Pass (per person)
10 Synchronized Hanging Knee Raises

AMRAP

(12)

EMOM 16
30 Du's
8 push ups

Clean and Jerk
Build up to a heavy single

3 RFT
30 x Wall ball
15 x Burpee box jumps
10min time gap

Shoulder mobility

3rds
750/700m Row
40 sit ups
16 power clean 42,5kg/30kg
20 superman

Not for time.