30's
Warm Up
8 min AMRAP
15/10 Cal on C2
5 Push up to Down Dog
5 Goblet Squat
2 Sets
3 DB Deadlift
3 DB Hight Pull
3 DB Clean
3 DB Snatch
Work Out
30 Cal Bike
30 Dual DB Snatch
30 Dual DB Hang Squat Clean and Jerk
30 Dual DB Front Squat
30 Cal Row
30 Single DB Snatch
30 Single DB Hang Squat Clean and Jerk
30 Single DB Box Step Over 24/20”
30 Cal Ski
Cap 25 min
RX
DB – 22.5/15 Kg
SC
DB – 15/10 Kg
FIT
DB – 10/7 Kg
Finisher
30 Sec Hanging L-sit Hold or Hollow Hold
30 Pistol
Rest 30 sec
20 Sec Hanging L-sit Hold or Hollow Hold
20 Pistols
Rest 30 sec
10 Sec L-sit Hold or Hollow Hold
10 Pistols
Extras
Strength
EMOM 20 Min
1 Push Press + 1 Jerk
Min 0-4: 70%
Min 5-9: 75%
Min 10-14: 80%
Min 15-19: 85% +
Goal – Power endurance threshold in the Jerk
%’s Base of Jerk
Engine Building
Run
3km Run
Rest 1 min
3km Run with weight vest
Rest 1 min
3km Run
Accessory Work
RDL Airplane
3 x 8 per side
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