recovery day from comp

Warmup with "Limber"

2-3 rounds

400 m walk or run

2 min airdyne

2 min row

30 sec plank

50 meter waiters carry



30 Clean and Jerks

1 mile run

10 rope climbs

1 mile run

100 burpees

*there will be a modified version also*


Squat 10-10-10-10

same as last tuesday except you will add 5-10 pounds

EMOM x 18

Min 1: 10 stiff leg deadlifts at 40% of best dead

Min 2: 6-10 kipping HSPU

Min 3: 30-50 DUs


Spend 10-15 minutes working on hang squat cleans

For Time


Cal Row

Thrusters 95/65


Cal Row

Hang Squat Cleans


Over the bar burpees

Overhead Squats


Recovery and Mobility

3x3 Snatch Balance (LIGHT)

3x3 Snatch from the hip (LIGHT)

3x3 Clean from the hip (LIGHT)


Amrap x 18

7 Bar MU's

7 Power Snatches

7 Box Jumps

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