P

A. Power Clean: 3×5@70%, 2×3@75% or PP 5×5@75%

 

B. AMRAP [5] @ 0:00

Row 50/40 [C4:30]

AMRAP WRT (4 Squat Cleans (135/95) + 4 HSPU)

 

AMRAP [5] @ 10:00

Row 35/28 [C3:30]

AMRAP WRT (4 Squat Cleans (155/105) + 4 HSPU)

 

AMRAP [5] @ 20:00

Row 20/15 [C2:15]

AMRAP WRT (4 Squat Cleans (185/125) + 4 HSPU)

 

*For the HSPU, mix in a version which will challenge you before going to one you can perform with ease. (Deficit, strict, etc. 1 HSPU negative = 2 HSPU)

 

D* PJ: 3×5@70%, 2×3@75%

F

A. OTM [12]: 5 KBS (MH) + 4 W-Lunge steps

 

B. AMRAP [5] @ 0:00

Row 50/40 [C4:30]

AMRAP WRT (4 Air Squats + 4 DB PP)

 

AMRAP [5] @ 10:00

Row 35/28 [C3:30]

AMRAP WRT (4 Jumping Squats + 4 DB PP)

 

AMRAP [5] @ 20:00

Row 20/15 [C2:15]

AMRAP WRT (4 Wallballs + 4 DB PP)

 

*Keep the same DB PP load across all rounds.

.

 
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