TUESDAY 27 June 2023

Warm-up
AMRAP 6
20 Singles
10 Air Squat
10 Thor Ext
5 Walkers
10 Alt Hang DB Clean + Jerk
10 Bend + Bow

S&T
*Work in teams if needed – staggering the start by 1 minute

Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Back Squat
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep
*Work up in weight

Station 2:
Dual Kettlebell Hang Clean and Jerk
5 Reps (unbroken)
Rest 30 seconds
4 Reps (unbroken)
*2×24/2×16

Workout
50-40-30-20-10
Air squat
Double Unders
5-4-3-2-1
Clean and jerk (80/60)