4 Rounds FOR TIME:
6 Power Clean
6 Push Jerk
12 Box Jump
TC: 10 min

@ 30/42,5kg

E2MOM x 8
1 Power Clean + 1 Hang Power Clean + 2 Split Jerk
50-60% 1 RM Split Jerk

• 2min.: Row/Bike/Run/Ski

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 One hand bridge
  5+5 Side squat

• 1min..: Row/Bike/Run/Ski

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 Press
  6 OHS

• Mobility...

3RFT

5 Bar MU
10 Box Facing Burpees

Ski 1000m for time.

40 min

600m juoksu
3 kierrosta
10 kyykkyä
15 kahvakuula heilautusta

Recovery 15 min

"Do it again Friday" Open 20.1
10 Rounds for Time
8 Ground-to-Overheads @40/30kg
10 Bar Facing Burpees
Time Cap: 15 minutes

Barbell Rows
100 Reps - empty bar.
- change grip every 25 reps ie. supinated or pronated.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Complete as many rounds as possible in 20 minutes of:

• 15 burpees
• 30-calorie row