Clean & Jerk

Sinlges upto 90-95%

25min to find your 1RM snatch, do not have more than 3 attempts on a given weight.

For time:
75 Wall Balls
75 KB Swings 24/16kg
50 Toes-to-bar
50 Double Unders
25 Thrusters 42,5/30kg
25 Pullups
*BUT!!!!!!!! Every time you break (dropping the ball, putting down KB, drops from the rack, failure with DU....and so on...) You have to stop and Run around the box!

Focus 1: Back Squat 4x3

 

Metcon: “Frankenstein”

 For Time

50-10 Wall Balls (20/14)

9 Pull Ups after each round of Wall Balls

 

Score: Final Weight Used/ Time
*keep track of your weight because we will be increasing each week

A: Squat Clean
(skillwork)@30%

8min AMRAP
10 squat jumps
10 DUs
10 boxjumps 60cm/50cm

Tempaus maasta+polven alta+polven päältä
1+1+1
(60 - 70 - 80% ,jokaisella painolla 2 sarjaa)

B.
Take 15-20 minutes to find your 1-RM Snatch

(You may elect to do either a power or full, but please note below next to the weight lifted whether it was a full or power snatch.)

5 Rounds for time ( cap time 30mins )
800 Metres run
30 Thrusters 25/20
15 Med ball sit ups
5 Pullups

1a) 5X3 BTN PP+ 2 OHS – heaviest possible, rest 90 sec.

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.