12 17 18

WU: 2x
[1] Bike
20 Alternating Jumping Lunges
15 Good Mornings (band or bar)

P
A. Work to H1 of:
Power Clean + Push Jerk + FS + Hang Squat Clean + Split Jerk

B. 2RFT:
Bike Cals (40/25)
25 Hang Clean + Jerk (135/95)

F

A. AMRAP [10]:
40 FS (75% 1RM)
20” Box Steps (Optional: Weight)
*Use same weight when retesting at end of cycle

B. 2RFT:
Bike Cals (40/25)
25 Hang Clean + Jerk (135/95)

Extra

C. q(3:00) [30]:
Row (500/400)
10 Pushups or S-HSPU
+2 reps / interval until failure

*Add deficit if you’re capable of 20 S-HSPU *fresh*