6 SDHP (50/35)
9 Push up (hr)
12 Box jump

(Time cap: 10min)

6 Clean and Jerk (60/42.5)
12 T2B

15x
Every 45sec
Singel Snatch @75-90%

5 rounds for time

With a partner (You go, I go)

• 250m Row
• 20 Box jump 60/50cm
• 15 Push up

Timecap: 25min

For time:

Buy in 100 sit ups
50 burpees
40 pull ups
30 push ups
20 power snatch 40/25kg
Cash out 100 sit ups

Build up to a heavy 5 rm for the day in back squat
Quality
ROM
For the day!

A. Bench press 5x5, between sets 5 (Weighted) Pull-ups

B. Partner workout, alternate rounds

Round one
30/20 cal of Assault bike
30 KB Swings
30 Box-jumps

Round two
30/20 cal of Ski-erg
30 KB Swings
30 Box-jumps

Round three
20 Burpee
30 KB Swings
30 Box-jumps

1) EMOM X 8 Minutes:
- Minute 1 - 3 Power Cleans @ 135-185/75-115 lbs.
- Minute 2 - 3 Push Jerks @ same weight as Power Cleans

... REST 2 MINUTES...

2) EMOM X 8 Minutes:
- Minute 1 - Squat Clean x 5 @ 95-155/55-95 lbs.
- Minute 2 - HSPU's OR Hand Release Push-Ups x 5-15

... REST 2 MINUTES...

3) 12 Minute Ascending Ladder (3, 6, 9, ...)
- Wall Balls
- Calorie Row/Ski Erg/Airdyne

5-5-3-3-1-1-1

Tabata kb swing 24kg/16kg