Every 1:30 x 10
10/7 Cal Row
1 Clean & Jerk @ 70%

Back squat

3-3-3-10+

Last set max 20reps

AMRAP 7
2 Clean & Jerks @80%
12 Air Squats
2 Clean & Jerks
12 Situps

3 Strict Shoulder Press

Build to a heavy set of 3 presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

"Karen"
150 x wall ball 9/6kg

Vertailut 6.2.2017, 3.3.2015

Find your 1 RM power clean of the day!

EMOM x15
Power Clean + Split Jerk

8 Rounds For Time : ( 4 round each )

10 Weighted Box Step-Ups 20", 50/35kg
12/9 Calories Bike

Full round, then change

TC 13

20 min of Bar Muscle-up technique

5 RFT

5 Strict Pull Ups
20 Sit Ups
30 Air Squat

TC 13