A)OLY

EVERY 90″ FOR 12 MIN

HANG CLEAN+PUSH JERK+JERK

1 60%

2 65%

3 70%

CLEAN&JERK

4 3X75%

5-6 2X80%

7-8 2X85%

B)SWOD

EVERY 2 MIN FOR 8 MIN

DEADLIFT 4X85%

C)CONDITIONING

AMRAP 8

20 DB OVERHEAD LUNGES(22,5/15)

15 TOES TO BAR

10 BURPEE BOX JUMPS

A)OLY

EVERY 90″ FOR 12 MIN

HANG POWER SNATCH+HANG SNATCH+SNATCH

1 60%

2 65%

3 70%

SNATCH

4 3X75%

5-6 2X80%

7-8 2X85%

B)SWOD

EVERY 2 MIN FOR 8 MIN

FRONT SQUAT 4X85%

C)CONDITIONING

4 RFT:

400 M RUN

15 THRUSTERS(40/25)

12 CHEST TO BAR

A)OLY

EVERY 2 MIN FOR 12 MIN

CLEAN&JERK

1 3X60%

2 3X65%

3 3X70%

4 2X75%

5 2X80%

6-7 2X85%

8 90%

B)SWOD

EVERY 2 MIN FOR 6 MIN

DEFICIT DEADLIFT 3X75%

C)CONDITIONING

5 RFT

5 SHOULDER TO OVERHEAD(70/45)

10 CLAPPING PUSHUPS

10 BANDED KB SWING(24/16)

200 M SPRINT

1 MIN REST

A)OLY

EVERY 90″ FOR 12 MIN

SLOW SNATCH

1 3X60%

2 3X65%

3-4 3X70%

SNATCH

5-6 2X75%

7-8 2 X80%

B)SWOD

EVERY 2’30» FOR 7’30»

ENDERTON FORNT SQUAT 70%*

3 SEC PAUSE FRONT SQUAT+DOUBLE REBOUND FRONT SQUAT+FRONT SQUAT

C)CONDITIONING

AMRAP 8:

25 DOUBLE UNDERS

15 TOES TO BAR

5 SQUAT CLEAN(80/52,5)

A)OLY

EVERY 90″ FOR 12 MIN

POWER CLEAN+CLEAN+JERK

1 60%

2 65%

3 70%

CLEAN&JERK

4-5 2X75%

6 2X80%

7-8 2X85%

B)CONDITIONING

AMRAP 4:

10 DEADLIFT(110%BW/BW)

25 BOX JUMPS

——3 MIN REST——

AMRAP 4:

10 POWER CLEAN(60/40)

10 OTB BURPEES

——3 MIN REST—–

AMRAP 4:

5 PULLUPS

10 PUSH UPS

15 AIR SQUAT