STRENGTH DEADLIFT 3 X 2 95% WORKOUT BENCHMARK HELEN 2 ROUNDS 400m RUN 21 KB SWINGS 50/35 12 PULLUPS  

STRENGTH BENCH PRESS 3 X 5 85% WORKOUT FOR TIME 5 ROUNDS 10 POWER CLEAN 135/95, 95/65, 65/45 10 BACK RACK LUNGES 20 LEMON SQUEEZERS  

STRENGTH SNATCH 4 X 2 95% WORKOUT OPEN 20.2 AMRAP20 4 DB THRUSTERS 50/35 6 TOES TO BAR 24 DOUBLE UNDERS   6

STRENGTH EMOM10 DECLINE HAND WALK WITH PARTNER (CHALLENGED WHEELBARROW) WORKOUT AMRAP20 BUY IN 1000m ROW -THEN- AMRAP (I GO/YOU GO) BEAR COMPLEX 135/95, 95/65, 65/45 BEAR COMPLEX = POWER CLEAN – FRONT SQUAT – PUSH PRESS – BACK SQUAT – PUSH PRESS EACH BEAR COMPLEX COMPLETED WILL COUNT AS A ROUND IF TIME GOES OFF…

STRENGTH CLEAN & JERK 4 X 2 95% WORKOUT AMRAP 15 10 DB SNATCH ALTERNATING 50/35, 35/25, 25/15 10 DB BOX STEP UP 50/35, 35/25, 25/15 10 PUSHUPS 10 SITUPS