Build up to a heavy jerk single.

Accessory:

4-6 sets of 90m front rack carry with two KBs - heavy
GHD sit-ups 4-5 sets of 15-20

40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man"

1 Round of "Macho Man"
3 Power Cleans + 3 Front Squats + 3 Jerks
(Rx: 82.5/55kg)

Time cap: 20min

CONDITIONING

For time:

Row 500m
Run 800m
Row 1000m
Run 400m

Overall RPE 3 to 4, go by feel

WEIGHTLIFTING

2x Power Clean + Jerk (TnG)

Every 90sec x9
1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

12min AMRAP
6 Burpees
12 DB-Thruster 22,5/15kg
200m Run

Hang Power Snatch(mid-hang)
5x3 @ ~65%
5s. Pause at the receiving position
Go every 60s.

For Time, with a 10:00 Time Cap:
50 Strict Handstand Pushups

Hang snatch 8x1 80-90%

10min AMRAP:

1-2-3-4-5...

• leuanveto
• wall-ball 3m (N 6kg / M 9kg)

50 wall balls 9kg/6kg
40 box jumps 60cm/50cm
30 thrusters 43kg/30kg
100 DUs