"Jack"

Complete as many rounds as possible in 20 minutes of:
52,5/37,5kg Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24/20" inch box

20 Mins working to find a good quality 10RM

Deadlift
4x6 @65-70% 1RM

6x

1 power clean + 1 hang power clean + 2 stop split jerks + 1 split jerk

60-70% C&J max.

Tempo front squats - 2s down, explosive up, 1s stop

3 - 3 - 3 - 3 - 3

90-95% of 4RM front squat

3-4 kierrosta laadullisesti:

RX:

2-3m acending obstacle HS walk - päättyy kaatoon patjalle
1 rMU to catch only + 2 rMU
5 banded C2B.

Scaled:

5 pike walks over plate = legs on high box
5 high ring pulls = legs on box / legs on ground
5 russian dips
5 hollow rock to pike hold

Timecap 15 min.

5 kertaa:

2 power cleans + 1 clean + 1 push jerk

50-70% C&J max tai teknisesti hyvin hallittava paino. Lepää 60s.

3 power cleans 60/40kg
3 t2b
3 push jerk
6
6
6
9
9
9
12
12
12

AMRAP 16

16 box jump over
12 Db snatch
8 push up

20min

400m juoksu
12 raaka rinnalleveto @80% edellisestä 5x3 painosta