For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks

Rx - 70/50kg

• Stimulus wise, we are looking for a clean and jerk load that we are very confident we could complete for 12+ repetitions unbroken, when completely fresh. Inside the workout, we may move to sets early on due to a specific strategy, but it's a load we are comfortable cycling for touch and go repetitions in this workout.

AMRAP 12'
10* BBJO 24/20
10* Alt. DB Sqt Snatch 22.5/15kg

5' rest

AMRAP 12'
20* WB
20* TTB

3*
20* Cossack Sqt
20* KBS 24/16kg
20* KB Press R/L

3 rounds each:

• 20 Pushups
• 20 Situps
• 20 Air Squats

A: super set x3
Back squat x6 @32x1
1min rest
Strict pull ups xMax reps
2min rest

B:8min amrap
8 devil press
24 DU

For 15 min, every 3 min
20/17 cal row
12 db snatch alt

21 Min EMOM of:
1st Min
Handstand Walks 15-25 m oppure Wall Climb 3-5 reps
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
GHD Hip Exstensions 15-20 reps

In teams of two (same gender) for time - must tag out:
Accumulate as many front squats as possible in 5 minutes w/ 45/30 kg
rest 1 min (change weight)
Accumulate as many powercleans as possible in 5 minutes w/ 60/45 kg
rest 1 min
Accumulate as many deadlifts as possible in 5 minutes w/ 85/60 kg
rest 1 min
Accumulate as many bar facing burpees as possible in 5 minutes.

Eight Tabatas in 39 minutes

Tabata Thrusters 42,5/30kg
1 minute Rest
Tabata Pull-Ups
1 minute Rest
Tabata Cleans 60/45/35kg
1 minute Rest
Tabata Ring Dips
1 minute Rest
Tabata Deadlifts 90/65kg
1 minute Rest
Tabata Handstand Push-Ups
1 minute Rest
Tabata Kettlebell Swings 24/16kg
1 minute Rest
Tabata Row cal.

Juoksua
5 x 2 min VK
1 min kävelyä välissä
4 x 3 min VK
2 min kävelyä välissä

Clean complex: find max in Deadlift + Power Clean + Hang Squat Clean + Front Squat