JEN'S BIRTHDAY WORKOUT! AMRAP 37 MINS 17 toes to bar 11 power cleans 60 / 42.5 kg 87 double unders 37 wall ball shots 9 / 6 kg

IN PAIRS YGIG X 10 ROUNDS 9 burpee box jump overs 12 hang power snatches 42.5 / 30 kg 15 / 12 calorie row continue to max hang snatch 40 mins

A - BACK RACK REVERSE LUNGES 10 reps build to a max 15 mins B - 5 ROUNDS 16 pistol squats (8 leg 1 then 8 leg 2) 16 toes to bar 16 single arm DB snatches (8 arm 1 then 8 arm 2) 22.5 / 15 kg time cap - 16 mins

A - PUSH JERK 3-3-3-2-2-2-1-1-1 reps lifting every 2 mins warm upto start weigh start at a working weight, increasing by 2.5 - 5 kg each set t B - AMRAP 20 MINS 60 double unders 20 chest to bar pull ups 30/24 calories row / AAB 20 handstand push ups *alternate calories each round

A - DEADLIFT week 4 / 9 3-2-1 reps @ increased weight warm up - 8 mins lift on - 10 - 13 - 16 mins B - 4 ROUNDS 3 mins work / 2 mins rest 15 / 12 calorie Echo bike / AAB 10 devils presses 22.5 / 15 kg AMRAP wall ball shots 9 / 6 kg

WEIGHTLIFTING A - TEMPO SNATCH 10 sets 2 reps lift every 2 mins FOCUS bar path knee travel upper back tension / strength hip contact fast 3rd pull B - 5 SETS tempo snatch pulls 3 reps snatch balance 3 reps

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