2-2-2-1-1-1 Hang Power Clean   5 x 10 Weighted Sit Ups Between Sets   Then   2 Minutes – Max Hang Power Clean And Jerks

10-10-10-10-10 Back Rack Step Lunge (5 Per Leg Alternating)   Lower Body Mobility Between Sets   Then   10 Rounds (20 Minute Time Cap) –

3 Rep Max Dead Lift   Butterfly Pull Up Practice Or 5 x 7-10 Ring Dips Between Sets   Then   20 Minute AMRAP –

10-8-6-4-2 Front Squat   5 x 30sec Weighted Planks Between Sets   Then   For Time – 25 DB Thrusters @ 2 x 22.5/15kg –

14 Minutes – 1600m Run, Then In Remaining Time, AMRAP Of: – 5 Toes To Bar – 15 Air Squats – 50 Single Skips  

20 Power Snatches On Cadence 1 Rep Every 30sec For 10 Minutes   Then   3 Rounds (20 Minute Time Cap) – 15 Power Snatches

Rest Day   Or (Optional Workout)   For Time – 50/40 Cals Air Bike – 50 KB Swings @ 16/12kg – 25 Push Ups –

5 Rep Max Back Squat   5 x 2 Rope Climbs Or Progressions Between Sets   Then   3 x 3 Minute AMRAPs – 7

3 x 7 Push Press   5 x 300m Ski Erg Between Sets   Then   5 Rounds (16 Minute Time Cap) – 12 Shoulder

10-10-10 Stiff Legged Dead Lift   3 x Max Hollow Hold And Hamstring Mobility Between Sets   Then   30 Minute Partner AMRAP – 3000/2700m