5 x 1 hang clean + clean

You choose the weight.

Focus on the technique.

For time
40 DB front squats (2x35 / 2x25 lbs)
40 toes to bar
40 pistol squats
40 weighted ab mat sit ups
40 front rack DB lunges (2x35/ 2x25 lbs)
40 weighted hollowrocks
40 DB deadlift (2x35 / 2x25 lbs)

“As long as it takes” to complete 10 rounds of Cindy + DT + Karen. You can only work during the 60sec period, and you have to rotate.

60sec ON, 30sec OFF

1) 10 rounds of “Cindy”
2) “DT” (5 rounds)
3) “Karen” (150 wallball)

Work 60sec, then rest 30sec. You can only do Cindy on the first minute, DT on the second and Karen on the third. When you complete one of the tasks, continue with the two left. But you have to switch after every rest perioid. Finally you have only one task left and you can do it only in 60sec perioids.

Round of Cindy is

5 Pull-Up
10 Push-Up
15 air Squat

Round of DT is

12 deadlift 70/50kg
9 hang power clean
6 Jerk

Karen is 150 Wallball

Every 2 min x 6
10 m front rack walking lunge @heavy DB/KBs
-yksi setti lisää viime viikkoiseen.

Perform set every 2 minutes for 10 minutes (5sets)
Front squats x 5reps @75% of 1 rm.

5 C2B
5 PUsH-UP
10 RUSSIAN LUNGES

15 min AMRAP

Vauhtipunnerrus 3,3,2,1,1

nousevat painot, tauot 2 min.

Harjoituksen tarkoituksena on saada nostettua kaikki toistot.

Choose 1 of the following rep scheme:
21-15-9 / 15-12-9 / 12-9-6 reps of:
Ring push ups or Push ups
Strict Pull ups or ring row
Box jumps
This is not for time workout, but keep good speed/quality while going through this workout. Be smart how to split reps on long sets if necessary.

3 deadlifts @90% of last weeks 5 rm.
Perform set every 2 min for 10 minutes (5sets)

For time:
40 Power Cleans @ 52.5/35kg
30 Thrusters @ 52.5/35kg

• 10:00 Time Cap