A) Clean + jerks: Option 1 – Find heaviest complex of/ Power clean + hang squat clean + 2 split jerks Option 2 – Building upto 80% (less if need be) and focusing on movement and technique – 15mins for…

A) Back squats: Option 1 – 7×3 @90% Option 2 – 4×8 – climbing (20min cap/25mins tops if need be)   B) 15min AMRAP: 200m Run 15 SDHP @L1=20kg/15kg – L2=30kg/21kg – L3=40kg/28kg 3 Wall climbs    – rest 5mins…

7mins to warm up movements, then complete- A) 3 sets/super set: 8 (each leg) single leg weighted step ups (one leg at a time) 5 Push jerks   B) For time: 100 Double unders (scale to 200 singles) 9 Burpee…

A) 5 sets/super set: Cal row (sprint) L1=12/8 – L2=16/12 – L3=20/16 -straight onto- 5 Back squats – climbing (rest as needed between sets)  – 25min cap –   B) 12min AMRAP: 12 Single arm russian kb swings @L1=16kg/8kg –…

A) 30min AMRAP: 30 Wall balls 20 Hr press ups 10 T2b 600m Run   B) 4 sets/super set: 8 Strict press 20 Hollow body rocks

A) 5 sets to find heaviest complex: Hang power snatch + hang squat snatch + full snatch (drop and reset after the hang snatch and reset for the full)   B) For time: 4 sets of unbroken deadlifts@ L1=60kg/43kg –…

A) 15mins to find heaviest: 3 rep squat clean/not TNG/drop and reset each rep   B) Within 8 mins complete: 10 Squat cleans @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/43kg – L4=70kg/50kg 15 Box jump overs 5 Defiicit hspu (scale to flat hspu…

A) 10mins to find: A “heavy” 5 rep hang squat snatch   -Straight into-   B) 7mins to find: A 1RM hang squat snatch   C) 4 Rounds for time: 12 OHS @L1=30kg/21kg – L2=40kg/28kg – L3=52kg/35kg – L4=61kg/43kg 10…

A) 3 Rounds for time- 10 Thrusters @L1=30kg/21kg – L2=40kg/28kg – L3=52kg/35kg 5 Muscle ups (scale to bar muscle ups/c2b/pull ups w 5 press ups)   -rest 5mins-   B) 3 Rounds for time: 12 Overhead squats @ same as above…

A)  5 sets – climbing: 3 Push press + 2 Push jerks + 1 Split jerk with 3 second pause in the the catch   B) 5 Rounds for time: 20 Box jumps 10 Hspu 20 Goblet squats @L1=16kg/8kg –…