3 TnG Power clean + Push jerk

• go by feel.

Every 90s:

Split Jerk (from the rack or blocks)

4-4-4 (40/45/50%)

3-3-3 (50/55/60%)

Of 1RM Split Jerk

AMRAP 8

6 KB Snatch (alternating) 16/24kg

12 Burbee

3 x 20+20, thin orange

1.) Row / Air bike
2.) Toes to bar
3.) Overhead squat
4.) Box jump
5.) Rest...

• go sustainable pace
• you choose reps & weights

Hs walk

Wod
in teams of three
Row 300 calories

GYMNASTIC STRENGTH 2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

RPE 3 to 4

"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

Kilos: Dumbbells: 30's/22.5's, Wallball: 9/6

CONDITIONING

For time:
1-10 cal Airbike
10-1 KBS

First 1cal with airbike and 10 KBS, then 2 cal and 9KBS...Last round is 10cal and 1KBS.

RPE 3 to 4

Target: unbroken sets

Overhead Squat: Build to a challenging set of 4. Rest 90s.

• Done from the rack. 6-7 sets
• Beginner: Goblet Squat Squat: 5 x 6-8. Rest 90s. Challenging weights.