WARM UP

3 Sets:

• 6 DB Muscle Clean & Press
• 10 Cal Ski
• 5 Walk Outs 

Then

3 Sets (All With Empty Bar):

• 5 Muscle Cleans
• 5 Front Squats
• 5 Thrusters

A.

EMOM 6

• 4 Thrusters @ 60% 1RM Clean & Jerk

B.

Every 2 Mins For 12 Mins:

• 2 Clean Pull
• 1 Hang Clean
• 1 Clean

*Drop the bar between the hang clean and clean. Do not touch and go.

All Sets To Be Completed @ 75-80% Clean % Jerk

C.

*TEST IN PREP FOR NEW BLOCK WHICH BEGINS 29/04/19*

• Max Strict HSPU In 60s
  • Rest 2 Mins
• Max C2B in 60s

D.

AMRAP 5

• DB DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead) (2 x 22.5kg/15kg)

AMRAP 5

• 20 Double DB Snatch (2 x 22.5kg/15kg)
• 20 Box Jump Overs 

AMRAP 5

• 20 DB Squats (2 x 22.5kg/15kg)
• 20 Burpees Over DB's

AMRAP 5

• 10 DB Thrusters (2 x 22.5kg/15kg)
• 30m Sled Push @ Bodyweight