OverHead Squat, 5 sets of 5 reps AHAFA

5 rounds for load

1 deadlift
1 hang clean
2 front squats
1 jerk
1 behind the neck jerk
1 OHS

Wod
3 Rounds for time
8 Power clean 60/45kg
40 Double unders
8 Stoh 60/45kg
40 Double unders

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

A) 24minutes
Row/ski/run/assault
2min easy pace
2min medium pace

B) 24minutes
Alternate amraps every 2minutes

Amrap 1
3 Medicine ball clean+wall ball
20m jogging

Amrap 2
10 air squats
10 mountaineers

• 2 TnG Power cleans & Power jerks 60/42kg

On the 1:30 x 7 Sets:
1 Power clean
1 Hang power clean
1 Front squat
1 Split jerk

Post the weight of the final set.

Core Complex
EMOM 6, 30s On/30s Off
1. Reverse Plank Legs on a Box
2. V Ups
3. Straddle Pulses

30 Clean & Press FT

any break: 35-50 SU/ 20-50 DU

Strategy & Briefing
Smooth is fast. That is what you should be thinking for the entire “Full Body Burn” -- Lactic Tolerance Pv(v) -- workout. Cut the breaks and you’ll do well in this workout. Do NOT go to failure on the Clean and Jerks, PLAN your breaks. Failure is unpredictable and leads to singles & makes this workout longer. After any set of Doubleunders take some time before starting the next set. You should NOT hit true failure at all, but you may come close as fatigue sets in (this shouldn’t happen until you are close to the end.) Your breathing should be timed with your clean and jerks, and you should NOT be holding your breath for prolonged periods. Remember to breathe! And, yes, this is true for Lactic work too.

Single Leg Squat progression by GST-program.