2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and Split jerk

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2 Clean + 2 Split jerk
Up to max 70% in 20min.

Mark 4 of your last lifts.

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

DB: 22.5/15kg / Box 60/50cm

Time cap: 20min.

3 Thruster (40/30kg)
3 Chest to bar

(Time cap: 10min.)

Tabata style working until 4 rounds is completed total
20sec of work resting 10 sec bwn
ring row
push ups
abmat sit ups
air squats
goal on sit ups 12-18 reps on each movement, every round. scale the push up if needed.
No need to count reps, keep quality but speed on reps.

AMRAP 4:
25/20 cal Air bike
30/25 cal Row
Max reps: Shuttle Run (10m)

Rest 4 Minutes Between Rounds

3 rounds for time
30-50 double unders
8+8 single arm DB OHS @15/22,5kg
rest 5 min
3 rounds for time
30-50 double unders
12 db squat snatches alt hand @15/22,5kg

Dont Spend over 1 min 15s on double unders on one round.
on Single arm ohs make sure that if you have bad mobility issues then change movement for barbell ohs @25/35kg and do 15 reps. same thing with squat snatches, if need to do 10 barbell squat snatches @25/35kg.
Goal is of course do go unbroken as much as possible on all movements. Keep quality on db movements and be careful on first snatches to get that DB on good locked OH position.
time target is 3-4 min , cap 5 min.

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Teams of 3
5 rounds
30 Hang Power Clean @52.5/35kg
60 Wall Balls @20/14
300 Meter Farmer Carry Heavy
- Goal: One person works, split however desired. BB Loading should be light today.

Rx+: @60/42.5kg
TIME CAP = 30:00

5min AMRAP
12 toes to bar
12 db snatch