Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerks
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

@ 53% of Clean & jerk 1RM

Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (24/16)kg
Wallballs (9/6)kg

Partners Switch After Full Rounds

Hang Snatch 3x3x60%,

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Single Leg Glute Bridge: 4 x 10 ea. Rest 60s.

"Walmart"
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

Person 1. 35s. sprint
15s. Rest
Person 2. 35s. sprint
15s. Rest
Person 3. 35s. sprint
15s. Rest
Person 4. 35s. sprint
15s. Rest
4 Rounds

As many calories as possible.

1) Sumo Deadlift against a band: 7 x 3 @55%, every 60s.
– reset on each rep
– Based off of 1RM Sumo Deadlift (no band)

2) Kneeling Jump + Box Jump: 6 x 3. Rest 60s.
– option: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

Teams of 2
(You go, I go)

3-6-9-12-15...
Row/Air bike (cal)
Kettlebell Swings (24/16kg)
Wallballs (20/14lbs)

5 DL
5+5 SL V-ups