AMRAP in 3 min:
15 Hang Power Clean 40/30kg
15 Push Jerk 40/30kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
12 Hang Power Clean 50/35kg
12 Push Jerk 50/35kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
9 Hang Power Clean 60/40kg
9 Push Jerk 60/40kg
Max reps Kettlebell Swing 24/16kg

Five rounds for load/time:
12 Front Squat (taken from ground)
12 Bar Facing Burpee

Ten rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Run 200m

Team workout today! See you at 7:00am.

A. Bench Press 10-10-10-10
*Use the heaviest weight possible for each set.

B. 30-20-10 reps for time of:
Hand Release Push-ups
Unbroken Wall Ball 9/6kg

AMRAP in 20mins:
Pull-up
Sled Push
Row (cal.)
Walking Lunge
T2B
Fat Bar Deadlift 60/40kg
*Your reps per exercise will be determined by a target throw. 5 reps is the minimum, 25 reps is the maximum.

A. Muscle Clean + Power Clean + Clean
*As per last week’s Snatch workout – Build in weight as you go. Discard the Muscle Clean and then the Power Clean as they become limiting and continue to a heavy single Clean.

B. Optional:
2km Row for time.

For time:
Run 800m
30 Burpee Box Jump Overs 24/20″
Run 600m
20 Burpee Box Jump Overs
Run 400m
10 Burpee Box Jump Overs
Run 400m
20 Burpee Box Jump Overs
Run 600m
30 Burpee Box Jump Overs
Run 800m