EMOM 8
40s Overhead Squat Hold 20/15kg
40s Snatch Grip Hang

Row 18 cal
15 x Thrusters (42/30)

rest 3min btw amraps

SQUAT CLEANS

USING THE STRUCTURE BELOW, WORK UP TO YOUR MAX LOAD TODAY.

4 REPS @50%
3 REPS @ 70%
2 REPS @ 90%
1 REP @100%
1 REP @ 102-105%

For time:

• 30 box jumps
• 15 clean and jerks, 65 | 95 lb.
• 30 box jumps
• 15 clean and jerks, 85 | 135 lb.
• 30 box jumps
• 10 clean and jerks, 115 | 185 lb.
• 30 single-leg squats
• 10 clean and jerks, 145 | 225 lb.
• 30 single-leg squats
• 5 clean and jerks, 175 | 275 lb.
• 30 single-leg squats
• 5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

1000m row
deadlift
men 80-90-100-120-140-160kg
women 55-65-75-80-85-90kg
20 cal air bike

"BFF"
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

Kilos: 22.5/15

10R
10 sec work @100%
90 sec rest

Barbell Complex: Build to a challenging set in 5-6 sets.
-2 Power Clean + 2 Front Squat + 1 Thruster

3RFT I go you go

15/12 cal row
4+4 GTOH DB 22,5/15
5 C2B

1)
Sots press 4 x 2

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2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.

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3)
Snatch hi-pull 6 x 2