1) Power Clean
EMOM x 10
1 x Power Clean
+
1 x Hang Power Clean
@ about 75%
2) 15 Min AMRAP
5 Power Cleans
10 Pull-Ups
15 Calories
1) Back Squat
Every 90 secs x 6
3 x Back Squats @ 70-75%
0:00, 1:30, 3:00, 4:30, 6:00, 7:30
2) Spend 10 Mins working on HSPU efficiency, or kicking up to the wall
3) 21-15-9
HSPU
Front Squats
1) STOH
Build to a Max STOH
THEN
1 max set at 50%
2) 15 Min AMRAP
10 STOH
10 Down Ups
10 Lunges
1) 10 Mins to build to a Heavy Snatch
2) In Pairs in 20 mins complete:
7 Rounds
14 Hang Power Snatch
14 HSPU
14 Calories
****Remaining time max double Unders****
1) Clean + Hang Clean
Build to a heavy set in 12 Mins
THEN
EMOM x 5
1 Clean at max weight achieved
2) 12 Min AMRAP
12 KB Swings
12 Hang Power C&J
12 Burpees
1) Deadlift
EMOM x 10 Mins
4 x Deadlifts @ 60-70%
+ 10 Press Ups
2) EMOM x 25
15/12 Calories
10 Push Jerks
10 Box Jumps
50 Double Unders
1) Back Squat
12 Mins to Build to a Heavy Single
Then
1 x Max Effort set at 50%
2) 7 Min AMRAP
7 TTB
7 Hang Power Cleans
7 Min AMRAP
7 Sit-Ups
7 STOH
1) In 10 Mins Build to a heavy Cluster
THEN
EMOM x 5 Mins
3 TNG Clusters @ 70%
2) In 16 Mins Complete 8 Rounds of:
4 Hang Clusters (Must be unbroken)(60/40kg)
6 Bar Over Burpees
8 Pull-Ups
*** Any remaining time max GTOH
1) Deadlift
In 8 Mins Build to a Heavy Set of 5
Then
EMOM x 5
3 at same weight above
2) 15 x Min AMRAP
5 x Deadlifts
10 x Pull Ups
15 x KB Swings
1) Double DT
5 Rounds
24 Deadlifts
18 Hang Power Cleans
12 STOH
2) 15 Min AMRAP
10 Wall Balls
10 Pull Ups
10 Burpees
