OHS: 5x3

B.
Take 15-20 minutes to build to today’s 1-RM Clean

Hang clean + Clean + Front squat + Jerk x 6

D.

Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

C.

Back Squat

*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

C1: Sumo DL HP 20 rep
C2: Run 300m
vila 2min
C1: Sumo DL HP 15 rep
C2: Run 250m
vila 1,5min
C1: Sumo DL HP 10 rep
C2: Run 200m
vila 1 min
C1: Sumo DL HP 5 rep
C2: Run 150m

1k row
then
15 thrusters @40/25
10 toes to bar
12 thrusters @40/25
8 toes to bar
9 thrusters @40/25
6 toes to bar
6 thrusters @40/25
4 toes to bar
3 thrusters @40/25
2 toes to bar

A: Dropsnatch 3 rep@40% x 3 set

B: Powerposition Snatch 3 rep@40% x 2 set

C: Mid-hang Snatch 3 rep@50% x 3 set

D: Snatch 3 rep@60-70% x 3 set + 2 rep@70-80% x 3 set

E: Barbell Rollout 15 rep x 3 set

(du sparar resultat från C: Mid-hang Snatch)

C: Bear Complex 10rep@moderate weight
vila 2min x 5 set

D.
For time:
Row 2000 Meters
40 Burpees Over the Erg
20 Overhead Walking Lunges (175/115 lbs)