25:00 working through;
30m Sled Push (push fast, moderate weight and unbroken)
30m Crossbody Carry, AHAP (rotate positions at 15m mark)
Rest 2-3:00 between rounds.

• Go heavy on the carry.

CONDITIONING

E4MOM x for 8 rounds. Alternate between A&B. (total time 32min)

A: 10 Up&Down + 20 Mountain Climber + remaining time Row for cal

B: 75 DU + remaining time Row for cal

RPE 3, not all out. Nice and easy. 

Score is total cal of rowing

There is no rest between A&B.

Tailoring Options:

Row→Airbike→Bike→Ski
DU→ decrease rep scheme or go with single unders.

5 rounds, rest 30-60sec between movements

1) 10m Double KB Front Rack Walking Lunge
2) 10 Double KB Standing Row video
3) 3-6 D-Ball/Sandbag Ground to Shoulder

RPE 3+ to 4, not all out.

Overhead Squat
3x6, Tempo 3010
Rest 90s

1 x Legless Rope Climp
ME Strict HSPU
rest 60s btw sets

Clean & Jerk Technique

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

"Power Bar"
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

Kilos: 61/43

Pause Back squat:
5x3
(with 3s. pause)
* max 60%

1.) 3-position squat cleans
2.) 3 Split jerk

• ~30-50%