For time :

50 Wallball 20/14p ( 10/9ft )
8 Kettlebell Thrusters 2x24kg / 2 x 16kg
30 Box Over Jumps 24"/20"
10 Kettlebell Thrusters
10 Box Over Burpees 30"/24"
12 Kettlebell Thrusters 2x24kg / 2 x 16kg

TC 7

12min AMRAP
15 Double Dumbell burpee clean and jerk
30 Calorie Row

Rx´d

For time
30 GHD sit up:
30/20cal echo
10 rope climb

Scaled

For time:
20 GHD sit up/ or 30 sit up
20/15cal echo
5 rope climb

You go i go

5 times

A)
400m run

B)
5 pull up
10 box jump
15 sit up
20 kb swing

5x3 back squats (87-93%)

EMOM 3
1 Clean & jerk (92-97%)

EMOM 5
1 Clean & jerk (65-75%)
3s pause in split

Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast set of 2 power snatches
- 2 x same weight before adding more weight
- No tng, no letting go

B) Clean and jerk

In 20 minutes build up to a heavy, but fast set of power clean + 2 jerks
- 2 x same weight before adding more weight
- No tng, no letting go

C) Back squats

4 sets of 6 back squats @ 50% (light/moderate)

Slow tempo single arm rows: 5 sets of 10 with 0:45s rest between sets.
Then
Strict push ups: 3 sets of 10 with 0:45s rest between sets.

https://zoom.us/j/7594162178
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A) Cleans

EMOM for 4 minutes of:
2 cleans @82-85%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85-87%

B) Power clean

Power clean, nousu ykkösillä 90% asti.

C) Front squats

Front squat 5 sets of 5 @ 70% (Laske 90%)
*Jos et tiedä mikä 1RM etukyykkyarviosi on, niin ota painot, joilla sinulle jää olo siitä, että tankkiin olisi jäänyt vielä 3 hyvää toistoa.

Optional:
3-4 Rounds of:
10+10 Bulgarian split squat with DB’s
10-15 Cyclist squats
10-15 Reverse hypers on a bench with pause at top

Kaikissa liikkeissä hyvä polte ja tuntuma. RPE 6-7 eli kevyehkö paino hyvällä keskittymisellä.