A. Clean & Jerk
1.1
*7 sets on a 90 second cycle.
*1.1 designates a 10 sec. reset between lifts.

B. For time
For time:
25 Front Squat 40/30kg
25 Burpees (over barbell)
20 Front Squat 50/35kg
20 Burpees
15 Front Squat 60/40kg
15 Burpees
10 Front Squat 70/45kg
10 Burpees
5 Front Squat 80/5kg
5 Burpees

A. Bent Over Row 8-8-8-8
*Build in weight across the sets.

B. EMOM x 10:
1 Kipping Swing
1 Knees to Elbows
1 Toes to Bar

C. Ascend as far as possible in 8 minutes:
3 KB Swings 24/16kg
3 T2B
6 KB Swings
6 T2B
9 KB Swings
9 T2B
12 KB Swings
12 T2B

EMOM x 20:
1. 10m Shuttle Run (max reps)
2. Rest
3. Row (max calories)
4. Rest
*Compare to last time – here.

7:00am
Partner Workout
For time:
Row 1000m
100 Push-ups
150 Sit-ups
200 Wall Ball
300 Double-unders
*During the row, the other partner must hold 80/60kg in the top of the deadlift.
*During the push-ups, the other partner must hold the flexed arm hang position.
*During the sit-ups, the other partner must hold a plank.
*The wall balls are to be performed in an alternating format, ie one throws the other catches.
*During the double-unders, the other partner must perform 10 x 10m shuttles before changing over.

8.00am
A. Work to a 1RM Clean and Jerk (12 min)

B. AMRAP in 20 min:
1 round of Cindy
1 Clean and Jerk 60/40kg
1 round of Cindy
2 Clean and Jerk
1 round of Cindy
3 Clean and Jerk
etc.
etc.

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each working lift.

B. Bench Press
3 x 5 @ 80%
*Max reps in set 3.

C. 21-15-9 reps for time of:
Deadlift 70/50kg
Burpee (over barbell)

10 rounds for time of:
5 Strict Pull-ups
Run 100m
30 Double-unders
Run 100m
Rest 30 sec.