9 sets of Clean & Jerk
Set 1: 2 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 2 @60%
Set 5: 2 @65%
Set 6: 1 @70%
Sets 7-9: 1 @75%
- Rest 2min btw sets

3-4 rounds for quality

6 ring row
6 heavy & slow banded lateral pull w/ stick
6 pull up / jumping pull up
6+6 heavy DB SA row
6 push up
60” plank on straight arms

Every 4 minutes for 4 rounds, complete:

• 40 double-unders 20-calorie bike
• 10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

A,
Back Squat 1x1

Use the heaviest weight you can for the set.

20 mins to find a 1RM for the day

B,

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 60/50cm
Run, 400 m
21 Kettlebell USA Swings 24/16lg
12 Pull-ups

"Christine and Helen"

Compare to 2023.08.23

Goal: Sub 22 min

C,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

AMRAP 18

50 Kettlebell Swing 24/16kg
10 Ring-Row
50 Sit-Ups
10 Ring-Row
50 Kettlebell Squats 24/16kg
10 Ring Row

Rest day - what did you do?

Warm Up
Speed ladder drills for 5 minutes or Jump Rope Drills
then
2 rounds
10 tempo plate goblet squats
10 plate good morning
5/5 plate halos
10 plate oh lunges in place
5 sharp box jumps
:20 hollow body hold

Strenght
Thrusters from rack 4x4 @45-55% of 1rm clean&jerk

rest 1.5-2 min bwn sets. Try to speed up from bottom of squat to finish "thruster"

Every 1.5 min for 12 minutes (8 sets)
Snatch High Pull + Hang Snatch + Snatch @60%+, go up by feel.

rest / prepare for 8 minutes

Every 1.5 min for 12 minutes (8 sets)
Hang Squat Clean + Split Jerk @60%+, go up by feel.

Accessory Work
3 sets
3+3 tgu @light to moderate weight
6+6 single arm kb ohs (same weight than on tgu) OR pistol squat/weighted pistol squat
9-18 toes to bars
rest as needed

Optional extra
3 sets
10 abmat sit ups + 10 tuck ups + 10 hollow rocks
rest as needed

Plyo-push-ups 5x5
-joka sarjan jälkeen tempaus kahvakuulalla/käsipainoilla x10/käsi

Stoppi-penkki 5x2x70%
-joka sarjan jälkeen facepulls x20

Leuanveto niskan taakse 3x Amrap TAI Kumppariveto niskan taakse 5x15 TAI Ylätalja niskan taakse 5x15

Vasarakääntö yhdellä kädellä 3x12-20 / käsi

In groups of 4-5, two groups work simultaneusly at one station

4 x AMRAP8 - rest 3 between
a) 10 group synchro air squat - into 2/3 work, 2 rest
45/30 cal air bike & bike erg (2 air bikes + 1 bike erg / group, total cals, divide anyhow)
45/30 group WB (syöttö seinän kautta seuraavalle, total reps)

b) Buy in: 400m group kb carry (2 x 16kg / group), carry & split anyhow
AMRAP w/ partner/triplet:
2-4-6-8... power clean (both/all 3 do this amount of reps, no need to be synchro and everyone can work at the same time)
4-8-12-16... syncro bar/line jump over (both/all 3 jump all the reps)

c) AMRAP: YGIG, divide anyhow
75/60 box get over
75/60 plate gtoh
75/60 wave sit up

d) AMRAP row
In the meanwhile others complete 5 rounds, YGIG, divide anyhow:
10 synchro no-jump burpee
20/15 pull up (jumping, kipping, strict)

2x5-10 strict pull up (slow negative)
2x5-10 ring dip (slow negative)
2x8+8 Db row
2x 8+8 Db press

2-3reps in tank, rest 1-2min between sets