A1. Jerk 5 x 3

3 Jerk
3 Jerk
3 Jerk
3 Jerk
3 Jerk

3s Pause in Dip and catch

A2. Hang Clean Pull 5 Sets

Hang Clean Pull
Hang Clean Pull
Hang Clean Pull
Hang Clean Pull
Hang Clean Pull

From Blocks, starting in hang position

B. 8 minute EMOM of Cleans

1 Clean

Every miss or step = Burpees

A. For Time: Run with Medballs, Rowing, Echo Bikes, and SkiErgs

Run with Medball
Row
Echo Bike
SkiErg

Finish as fast as possible

A1. Inverted Barbell Row 3 x 8-12

8-12 Inverted Barbell Row
8-12 Inverted Barbell Row
8-12 Inverted Barbell Row

3sec ecc. // 2 sec conc.

A2. Single Arm Dumbbell Floor Press 3 x 8-12

8-12 Single Arm Dumbbell Floor Press
8-12 Single Arm Dumbbell Floor Press
8-12 Single Arm Dumbbell Floor Press

Controlled ecc.

B. AMRAP

16 min EMOM

1. 35-40 sec Walking Lunges
2. 45 sec SA KB Farmers Carry (Switch Arms After 10-15 m)
3. 35-40 sec DB Push Press
4. 45 sec row for cals

A. Mobility

Shoulder Mobility

A. Intervals

8-12 sets of:
90sec. on 90sec. off

1. 20/15cal Echo Bike
then max WB @20/14lbs in remaining time

2. AMRAP of:
7 P. Snatch @50/35kg
7 T2B
7 Burpee over bar

B. Accessories

3 sets of:
8-12 prone PVC bnk press
10-20sec. Y-W-T´s (wtd.)
5-12 ROS GHD sit ups
10-15 DB-Sidebends (each)

A. Long Conditioning

Every 6min for 30min (5 sets):
400m Run
20 WB @20/14lbs
15 Pull ups
15/12cal Echo Bike