Every minute, on the minute: Clean & Jerk

RX

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Snatch 43/30 kg
Time cap: 12 minutes

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SCALED

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees

Snatch 30/20kg, may step over bar on the burpees
Time cap: 12 minutes

5x10 @65-70%

15min time to work up to a heavy set of 6reps Back Squat

Romanialainen maastaveto 4,4,4,4

Nousevat painot, 2 min tauot

Find 3RM in 15min!

then 3 x 3 @ 90%

Bench press 4x10

Deadlift 4 x 6

• every rep from dead stop

REST or active recovery: easy walk, run, swim, bike etc. (zone 1-2)

"Filthy Fifty"

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Wallball 20 lbs / 14 lbs
50 Burpees
50 Double unders

tc:30:00