A:
Bygg upp till 1 tung C&J på cirka 90%, känns det bra kan du sikta på personbästa.
+
10min emom:
3x squat clean + jerk @ 60%
B:
10 min emom:
5-10 CTB/pull ups/ring rows
Alla reps ska vara unbroken
+
5 rounds:
3 Deadlifts 100/70kg
6 push ups
9 squats
1 min rest

Jump Rope Class
60/40/20

60 sec jump rope
40 sec OH lunges weight plate 45/35
20 sec rest
Repeat with the following movements of 40 sec work time...
-Weighted push ups 25/15
-American KB swing 53/35
-Goblet squats 53/35
-Weighted toe touches 53/35
-Pull ups
-T2B
*Score is total reps completed (not counting jump rope)

2 minute rest, then repeat for another round

10 rounds of:

• 30 seconds of burpees
• Rest 30 seconds
• 30 seconds of 45-lb. dumbbell thrusters
• Rest 30 seconds

10min. AMRAP:
4x Pistol Squat Each Side
8x Burpees
4x Strict Pull Ups

20min. alternate:
10x Bend Over Row & 5x Push Press
10x Box Jump

For Time
1 Sumo Deadlift High-Pull (40/25kg)
2 Thrusters (40/25kg)
3 Push Press (40/25kg)
4 Power Cleans (40/25kg)
5 Power Snatches (40/25kg)
6 Kettlebell Swings (16/12kg)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (16/12kg kb)

The order goes
1,2-1,3-2-1,4-3-2-1,.......

day 4, 6x4 @ 80%

Snatch balance for Quality

every 60-90s
3-5 x Snatch balance, quick pause at bottom

Increase weights as you feel comfortable. Keep the same weights for the last 2-3 rounds and work on speed getting under the bar.

This is NOT a push press + OHS.

---

Movement video:

10 Box Jump over
50 DU / 100 SU
500 m Row
10 Hollow Rock

(2min rest between rounds)

In teams of 2 for time. Share the reps. One works, one rests.

150/102 cal row (alternate every 25/17 cal)
200 double unders (alternate every 20 reps)
100 DB snatches (25/15 lb) or clusters w/med ball (40/30 lb) (alternate every 10 reps)
200 double unders (alternate every 20 reps)
150/102 cal row (alternate every 25/17 cal)