Strength

3*3 tall jerk
5*2 pause jerk

workout

15min AMRAP

3 double KB clean
6 double KB STOH
9 box step overs

5 rounds for time;
Walking lunge x 10 m (KB x 2, rx 16 kg/ 12 kg)
Deadlift x 6 (rx 125 kg/ 85 kg)
Burpee box jump x 9 (60 cm/50 cm)
Wall ball x 12 (9 kg/ 6 kg)

Strength

3*3 muscle snatch
5*1 Hang pause snatch

Workout

10-9-8-7-6-5-4-3-2-1
Hang power clean
Press ups

30 GHD sit-ups
15 squat cleans (155/105#)
24 GHD
12 squat cleans
18 GHD
9 squat cleans
12 GHD
6 squat cleans
6 GHD
3 squat cleans

Squat Snatch
5x2

• Build to a heavy set.
• Rest 2-3min.

Power Clean + Hang Squat Clean
4 x 1 at a moderate weight or 75% of 1RM Clean. Rest 2:00
- 1 + 1 = 1 single

12 min AMRAP
12 kb snatches alternating
10 push ups
10 box overs 60cm/50cm

5 sets x Every 2:00

5 Box to Box Jumps

Clean
3x2x70%
4x1x80%

Strength

Build up to a 10RM squat

Accessory

3 sets
10/10 step ups (keep these strictly to the front leg doing the work)
20-30 sec copenhagen plank

Workout

2 rounds

2 mins sandbag over shoulder
2 mins max distance with sandbag
2 mins sandbag squats

rest 4 mins

Record total reps, distance and load. Who will win? The early morning crew, Mid-morning or night time crew?