Back Squat

1-10-1-20-1-30

4 Rounds

1,000 m Row

*Rest as needed

Mobility + Recovery

Clean & Jerk Skills/Drills

Push Press

1-10-1-20-1-30

4 x 500m Row springs

3 min rest

— OR —

4 x 4 min cal test on the bike

“Matt 16” for time

16 – Deadlifts @275

16 – Hang power cleans

16 – Push press

800m Run

16 – Hang power cleans

16 – Deadlifts

16 – Push press @135

800m Run

16 – Deadlifts

16 – Hang power cleans

16 – Push press

“Cindy” 20m AMRAP

5 – Pull-ups

10 – Push-ups

15 – Air squats

–OR–

“Mary” 20m AMRAP

5 – Handstand Push-ups

10 – Pistols

15 – Pull-ups

15 – Squat Cleans @155/105

30 – Toes 2 bar

30 – Box jumps @24/20″

15 – Handstand push-ups

30 – Push press @95/65

30 – Double unders

15 – Thrusters @135/95

30 – Pull ups

30 – Burpees

300 ft Walking lunge w/ 45 lb plate

Mobility

+

Recovery

Olympic lifting drills.

4 Rounds

800M Run for time

*Rest as needed between efforts