Shoulder Press:
5@63% – 3@72% – 1+@81%
Friend Zone:
20 Min AMRAP, in teams of 2:
15/12 Cal Row
9 Pull-ups
6 Burpees
Each partner completes a full round before switching
Additional Work:
Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
40% of Max Kipping Handstand Push-ups
Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%
Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%
