8 power cleans 40/60 kg
8 front squats 40/60 kg
8 shoulders to over head 40/60 kg
30 KB swings 24/16 kg
8 power cleans 40/60 kg
8 front squats 40/60 kg
8 shoulders to over head 40/60 kg
30 sit ups
8 power cleans 40/60 kg
8 front squats 40/60 kg
8 shoulders to over head 40/60 kg
30 burbees

5 rounds for time of:
5x Dumbbell Hang Squat Cleans
5x Dumbbell Thrusters
5x Dumbbell Push Jerks
(40/28kg)
Every time you need to drop the weights down perform 5 burpees

Record total time and reps for burpees

Annie:
50 - 40 - 30 - 20 - 10
sit ups
double unders (3-1 singles or stick jumps (each jump is one) for subs)

*200m sprint between each round. End on a sprint.

Dead Lift
10-8-6-4-2, climbing

Snatch 3 x 3

BB Cycling

3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

Strength/Skill

1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

1b) 3X8 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

4 rounds for total working time of:

Run 400m
20 Ring Dips
15 TTB

1:1 (TC: 4/4 x4 = 32 min)

400 m Run
40 Box jumps ( 75 cm )
400 m Run
40 Squats
400 m Run
40 Wall balls

5 rounds

3 x narrow grip OHS tempo 3311
rest 90sec

2 x legless rope climb
rest 90sec

For time:

• 21 deadlifts 60/43 kg
• 21 box jumps 24/20-inch
• 15 deadlifts 60/43 kg
• 15 box jumps 24/20-inch
• 9 deadlifts 60/43 kg
• 9 box jumps 24/20-inch

Scale weight as necessary.

Introduction members: 21-15-9 KB deadlifts and sit-ups.

penkki 5x10