3 intervals with 3-6mins of active rest.

Interval 1 – 10 mins:

3:00 at rate 20

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

6 mins of active rest

Interval 2 – 8 mins:

2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

6 mins of active rest

Interval 3 – 8 mins:

3:00 at rate 24

3:00 at rate 26

1:00 at rate 28

1:00 at max speed with full length pulling

30-25-20-15-10 GHD sit-ups

2 min rest between sets.

A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

C.
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Push Press x 6 reps
Minute 2 – Goblet Squat x 8 reps
Minute 3 – Alternating Lateral Lunge x 16 reps

B.
Complete as many reps as possible in 5 minutes:
Burpee Box Jump-Overs (24″/20″)

4 kierrosta for quality
4 pushpress @ 70%
5 jump squats @20% of your 1RM back squat

EMOM for 6min
Min.1 - Lean away pull ups x 3-4 reps @ 4111
Min.2 - Bottoms up KB carry x 20m each arm

Skill: 10 min deficid HSPU
Conditioning 1
3 Rounds of:
15 Wall Balls, 10/6
50 Double Unders
15 Wall Balls, 10/6
2 minutes rest between rounds

Conditioning 2
50 Calorie Row (porrastakaa)
40 Deads, 70/45 kg
30 Box Jumps, 24/20
20 Front Squats, 70/45 kg

Accessory:
Bulgarian squat 4 x 12. (2 x kb)
Lunges 4 x 12 (2 x kb)

For time

Perform with the same barbell and perform without a break.

3 rounds
10 hang squat clean 40kg
10 push ups

3 rounds
5 hang squat clean 60 kg
10 Push ups

3 rounds
1 hang squat clean 80 kg.
10 Push ups

Score is total time

WOD 2B

Complete as many rounds and reps as possible in 5 minutes of this ladder 6 deadlift - 6 box over, 12-12, 18-18

As soon as the clock reaches 3 minutes and Workout 2A is complete, Workout 2B will begin with the same running clock. The athlete will have from 3:00 to 8:00 to complete Workout 2A.

Weights for deadlift:

35+ 40+ 45+ 50+ 55+ 60+
men RX 100 kg 100 kg 80 kg 80 kg 60 kg 60 kg
women RX 60 kg 60 kg 50 kg 50 kg 40 kg 40 kg
men scaled 70 kg 70 kg 60 kg 60 kg 50 kg 50 kg
women scaled 50 kg 50 kg 40 kg 40 kg 30 kg 30 kg

Height of the box:

35+ 40+ 45+ 50+ 55+ 60+
men RX 60 cm 60 cm 50 cm 50 cm 40 cm 40 cm
women RX 50 cm 50 cm 40 cm 40 cm 40 cm 40 cm
men scaled 60 cm 60 cm 50 cm 50 cm 40 cm 40 cm
women scaled 50 cm 50 cm 40 cm 40 cm 40 cm 40 cm

POWER CLEAN SKILL
Every 90 Seconds x 6 Sets:
2 Reps – Pausing Power Clean
*Pauses take place at:
1 – Knee-level
2 – Jumping Position (mid-thigh)
3 – Power Catch Position

Set #1 – 2 Repetitions @ 50% of 1RM Clean
Set #2 – 2 Repetitions @ 55% of 1RM Clean
Set #3 – 2 Repetitions @ 60% of 1RM Clean
Sets #4, 5, and 6 – 2 Repetitions @ 65% of 1RM Clean