Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats

AMRAP 10 min:

5 x S2OH
10 x Deadlift
15 x Box jumps

(Rx: 50/35kg)

3 rounds:

15 x Thruster (42.5/30kg)
12 x T2B
9 x Ring dip

BP: 3x3 (80%, 85%, 90%)

DL: 3x3 (80%, 85%, 90%)

Weighted pull ups: 5x5

12min AMRAP
6 Toes-to-bar
12 Wall Balls
24 Double Unders

Rest 3min

12min AMRAP
10 Box Jumps
20 KB Swings 24/16kg
30 Split Jumps

Front squat 5RM.

EMOM 10 min:

3 x Hang power clean
3 x Front squat
3 x S2OH

(Rx: 60/40kg)

4 min:
7 x thruster
7 x tangon yli yleisliikkeitä