Created In The lab

Power clean touch and go skill development, 1000m row buy in 4 rounds 12 dumbbell hang clean and jerk (50/35) 22 box jumps (24/20) 32 sit ups

Front squat 1RM, 21 thrusters (95/65) 9 toes to bar, 15 thrusters 15 toes to bar 9 thrusters 21 toes to bar

Front squat dynamic effort 7x3 80% 30 foot handstand walk 10 deadlifts (275/195) 30 foot HSW 8 deadlifts 30 foot handstand walk 6 deadlifts 30 foot handstand walk 4 deadlifts 30 foot handstand walk 2 deadlifts

Hang clean from below knee skill development. 20 min amrap 6 squat cleans (185/125) 12 bar facing burpees, 18 calories bike

Pause push jerk 2RM 4 RFT 400m run, 15 weighted step ups, 35 sit ups

Hang snatch from below knee skill development 5 RFT 5 hang squat snatches (115/75) 10 box jump overs (30/24) 15 pull ups

Pause front squat 2RM, 4 RFT 12 push presses (95/65) 16 back rack lunges 50 double unders

Front squat 5x5 75%, 50 bar facing burpees, then 4 rounds 10 overhead squat (95/65) 15 chest to bar pull ups, then 400m run

Pause Clean 2” skill development. 12/10/8/6/4/2 sandbag cleans 20/15, 18/13, 16/12, 14/10, 12/9, 10/8 assault bike calories

Push jerk 3RM, 20 min amrap 4 handstand push ups, 8 toes to bar, 12 Dumb Bell hang clean and jerk (50/35)