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A. Strength

HANG Power Clean/ Jerk
10min Prep then 12min

3x HANG Power Clean/ Jerk –
increase weight every 2min (DO NOT DROP THE WEIGHT) if you do – Empty Bar only!

B. Conditioning
8min AMRAP
20x Deadlifts (60/40)
15x Burpees
10x Pull Ups
5x High Box Jumps

C. Core
50x K2Elbows

A. Strength.
Every 2 minutes, for 18 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm

B. Conditioning
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing/skiing/biking

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

A. Strength
Military Press (from Rack) 5×5 (build Up)
5x 3 (same heavy weight)

inbet. 5x Ring Dips

B. Conditioning
for time 6-9-12
Cluster (50/35)
KB Swing (american 32/20)
Chin Ups

C. Core
10min EMOM of 45sec work 15sec off
Even: Superman Hold

A. Strength

HANG Squat Snatch: prep for 10min

then (barbell cycling)

12min OTM
3x Hang Squat Snatches
3x OH Squats
3x snatch grip Push Press (behind the head)

B. Conditioning
12min AMRAP of
15x DBL KB Swings (20/12)
50x DUs
15x DBL KB Clean Jerk
40x DUs
15x DBL KB Front Squat
30x DUs
15x DBL KB Thruster
20x DUs
15x DBL KB OH Lunges
10x DUs

C. Core
50x lying Knee Tucks (adv. can use weights)

A. Strength
OH Squat (Paused and from Rack)
6×3 (same weight) Focus is on Strong/ Stabil Shoulders – proper Depth

B. Conditioning
for time 3rds
3x Burpee Target touches (ceiling)
6x strict Pull Ups
9x G2OH (50/35)

C. Core
2x Tabata – Atomic Sit Ups/ Flippers