EMOM for 10min

3 Power Cleans
3 Front Squats
3 Push Jerks

RX:60/40Kg

Conditioning
4 RFT:
5 Ring MU
10 Power Cleans (155/105)
25 Wallballs (20/14)

1a) Barbell Front Rack Reverse Lunge w/ (2-0-X-0) tempo - 3 x 15/Leg

1b) Ankle Mobility Against Wall x 15/side b/t after each set of Lunges

• 15 reps per leg is a high rep range on the Front Rack Reverse Lunges. Use a weight that is very challenging but allows you to complete all 15 reps per leg without putting the bar down.

Snatch
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)

Skill Conditioning
300 Double Unders for time

50 DUs
50 sit-ups
50 push ups
50 kb swings 24kg/16kg
50 thrusters 20kg/15kg

Deadlift x 3 x 12 ladder
Miehet 10kg, naiset 5 kg korotuksilla 1 min välein nostot. Aloitus 60 /45 kg

Shoulder Clocks
Bullet Proof Shoulders
Elbow Rotations
Wrist Prep
Scap Pushups
Dowel Series
- Dislocates
- Wrist opener
- Behind the neck OH Press
- OH Squat
- HInge
10min

5 Min DBL KB Clean tutorial

15min

3 Rounds For Time

1 x Push Press
5 x KB Swings
2 x Push Press
4 x KB Swings
3 x Push Press
3 x KB Swings
4 x Push Press
2 x KB Swings
5 x Push Press
1 x KB Swings
All at AHAP.

10 minute Amrap

5-Thrusters
5-Pull-ups/Body rows
5-Burpees

Post total rounds