Back Squat

12 x 15@40-45%

SO 2:30

4 Rounds for Time:

2 Rope Climb
30 m shuttle run
4 Power Cleans - 80% of 1RM
30 m shuttle run

TC: 12 min.

Power clean 5x3
Power jerk 5x3

Teams of 2
2 Rounds (30 Minute Cap):
50 Back Squats 70/50kg
400 Meter Team Med Ball Run 12/9kg
50 Bench/ Floor Press 60/40kg
400 Meter Team Med Ball Run 12/9kg
50 Hang Power Cleans 50/35kg
400 Meter Team Med Ball Run 12/9kg

Push Up 5 x 6-25

pyri tekemään 5 saman mittaista sarjaa
ensimmäiset sarjat
tuntuvat tällöin helpoilta.
Noin minuutin lepo, sarjojen välissä

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (scaled: bar mu - > 6 c2b)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (32/24 kg)

Post rounds completed to comments.

18 Minute EMOM

1 - 15/12 Wall Balls

2- 12/10 Burpees

W: 15 russian KB-swings
Y: 5 Hang Power Cleans
O: 3 Power Cleans
B+P: 1 Power Clean Building

For the RKBS, HPCs, and Power Cleans the focus needs to be on fast and crisp movement...
-White is working to develop appropriate and aggressive hip “hinging” for the Russian Kettlebell swing (RKBS) as well as developing grip and low back endurance.
-Orange needs to lower into the hang position in a controlled manner BEFORE exploding in the jump. The focus is on technique and becoming very familiar with the footwork necessary to receive a good Power Clean.
-Blue-Purple+ should be explosive, aggressive, and should push the weight here as well.
-Orange, Blue, and Purple+ should also work to develop moving from the hook grip to a reception in the front rack on the fingertips as well as transitioning back into the hook on the way down for the next rep.

Three cleans below the knee with continuous flow and three jerks with continuous flow, five sets.

Clean style deadlift seven sets of five. WL shoes and straps needed.