TUESDAY 4 July 2023

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

1x

8 Hang Power Clean

8 Front Squat

8 Push Press

S&T

Every 90 seconds, 6 Sets, Complete the following:
3 Position Clean + Shoulder to Overhead Complex

3 Position Clean:
1 Hang Clean (4-6” below hip crease)
1 Low Hang Clean
1 Clean from the floor

Shoulder to Overhead Complex:
1 Push Press
1 Push Jerk
1 Split Jerk

Scaling: 3x S2O

All Cleans are Squat cleans and complex to be completed unbroken.

Start @ 55% of your 1rm Clean and Jerk and increase load

workout

“Pig”

Teams of 2:
For Time:
30 Power Clean
30 Burpees Box Jump Over
20 Thrusters
20 Burpees Box Jump Over
10 Squat Clean Thrusters
10 Burpees Box Jump Over
Load: (50/35kg)

Rest 3:00 minutes

30 Burpees Box Jump Over
10 Squat Clean Thrusters
20 Burpees Box Jump Over’
20 Thrusters
10 Burpees Box Jump Over’
30 Power Clean
Load: (60/40kg)