Warm Up:
Running clock 6 minutes.

Complete 3 rounds:
- 8/10 cal row or bike
- 10 (5/5) Single Dumbbell Hang Power Snatch
- 10 (5/5) Hang Dumbbell Clean and Jerk
- 5 slow air squats

Strength

Front Squat

Every 3:00 minutes x 5 sets

3 reps building 70-80% of 1 rep max.

! After 5 sets do a sixth set for max reps at 60% of 1 rep max. !

Add final rounds reps in comment section.

4 Sets of Hang Clean Pulls
Set 1: 3 @105%
Set 2: 3 @105%
Set 3: 3 @105+%
Set 4: 3 @105+%
- Rest 2min btw sets

Deadlift 1 RM, then 3 sets @ then sets @ 80%, 60%, 40% (choose reps)

1.) Muscle snatch + Behind the neck snatch grip push press + ohs w/5sec pause atg 4× 3+3+1
2.) Power snatch + ohs 5-6×1+3
3.) Power clean + front squat +power jerk 5-6× 1+1+2
4.) Snatch high pull 5×3
5.) Back squat 3,3,2,2,3 1rep paused

Rive ja työntö

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

4x3 @80-85%

4-5x 2+2 nousu raskas

Kipping technique for T2B

A,
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]
1x [ 2 Clean Pulls + 1 Power Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 3:
5 rounds for time of:
Dumbbell Bear Crawl, 22,5/15kg , 15m
10 Alternating Dumbbell Snatches@32,5/22,5kg
5 Back Squats@110/65kg

Complete in teams of 3.

Each person starts at a different exercise. Rotate only after everyone has completed the work for their exercise. Continue till each person has completed 5 full rounds

C,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Each set AHAP
Midline/Carries