• Use a band if needed
• Rest 2min btw

C.
AMRAP 7min.:
25 DU's
10 DB Hang Clean & jerk (alt.)

Rx: 22.5/15kg
Masters: 20/12.5kg
Scaled: 15/10kg

5 Rounds:
21/15 Calorie Row
2 Rounds of "Strict Cindy"

1 Round of "Strict Cindy":
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Back squat
3x1r @ 1 rep in the tank
Rest as needed

Jos treenasit niin mitä teit?

A.
2 rds:
60s. Row
12 Air squat
9 Ring row
6 Push up

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

Mobility:
- Lunge complex
- Shoulder pump
- Pigeon stretch
- Couch stretch

B.
Power clean:
5x3
@67-82%
Rest 2-3min.

C.
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches

Rx: 50/35kg
Masters: 45/32.5kg
Scaled: 40/30kg

4 times eight

MOBILITY 30MIN (WHOLE BODY)

For Time:

50 Box Jumps (60/50cm)
50 Jumping Pull-ups
50 KB Swings 16/12kg
50 Walking Lunges
50 Knees to elbows
50 Push Press (20/15kg)
50 Back extension
50 Wallball (20 lbs/14 lbs)
50 Burbee
50 Double unders

TC: 40min

5-10min Row/Airbike/Bike
Then 3 rounds:
3+3 DB Hang Power Clean&Jerk
3+3 Lateral Goblet Lunge video
3+3 DB Windmill video
10 Hollow Rock

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Thoracic Flow video