Strength
Power Clean + Push Jerk 10×5
10 EMOM:
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
15:00 AMRAP
15 Overhead Dumbbell Reverse Lunge 22.5/15 kg (right arm – alt legs)
15 Toes to Bar (S1; 20 K2C or Tuck Up)
15 Overhead Dumbbell Reverse Lunge 22.5/15 kg (left arm – alt legs)
15 Burpee Lateral Double Jumps
15 Dumbbell Snatch 22.5/15 kg *alternate or split reps
* Scoring: Total Reps
Accessory
Core Work:
3-4 sets:
7 Alligator Rolls (each way)
20 Plank Kettlebell Pull Unders
30 metre Isolateral DB Farmers Carry (left)
30 metre Isolateral DB Farmers Carry (right)
*Rest 1-2 min between sets