1. Strength and Skill
Every 3:00 For 12:00 (4 sets)
5 Power Cleans (90/60kg)
5 Unbroken Strict Pull-ups
2. Fitness
4 x 3:00 on / 3:00 off
15-12-9
KB Swings (24/16kg)
Box Jump Overs (24"/20")
Then, Max Burpees in remaining time
Extras:
12:00 to hit a 5RM Hang Squat Clean
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB