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A) Find your 1 RM Squat-Clean & Split-Jerk
B) 12 minute amrap:
10 Power-Cleans M50Kg/W30Kg
8 Front-Squats (same weight)
6 Burpees over the the bar
A) OT 90 seconds for 15 rounds (5 rounds each) do:
1) 15 reps Dumbbell or KB prone row
2) 10 reps Barbell strict Press
3) 12 reps Bent over plate reverse fly
B) EMOM 14
1) 15-20 deficit Push-ups
2) 5-10 Chin-ups
A) Find your 1 RM Squat-Snatch
B) For time:
30 chest-to-bar pull-ups
10 overhead squats M45kg/W30kg
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
A) 20 minutes amrap for quality
10 reps DB Bench Press
10 reps Chin-ups or horizontal Ring rows
10 reps DB strict Press
10 reps Bent over Barbell row
B) 20 minutes EMOM
1) 12/10 calories Ski
2) 12/10 calories row
3) 20 meter Burpee Broad Jumps
4) 20 reps Wall-Ball Shots M9kg/W6kg
A) OT 2 minutes for 5 rounds do 5 reps of
Deadlift RPE 8
B) 10 rounds for time of:
3 Slam-Ball over Shoulder
30 Double-Unders
