Normal warm up

2 rounds
10 box step ups
10 Wallballs lightweight

“Kelly”
5RFT
400m run
30 box jumps 24/20”
30 Wallballs 20/14

A,
Clean & Jerk 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

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

Complete as:
3 waves of:
5x 1

Start at 70-75% 1RM and increase weight each min.

Reset to 75% 1RM each wave.

Complete sets every 1 min.

B,
Complete as many rounds as possible in 12 mins of:
3 rounds of:
6 Front Squats@43/30kg
6 Push Press
6 Thrusters
--then--
18 Bar Facing Burpees

Goal: 3+ rounds

C,
Strict Pull-ups 3x12

Rest as needed between sets.

RPE 8/10 where sets should be near but not to failure.

Either add weight or choose a band for assistance to accomplish this.

Kapea penkki max1

Penkki käsipainoilla 5x6-12

Kulmasoutu 8x8

2x3, 2x2 neg

• Run 400m

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• Run 200m

• 2 rds:
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

• Work on: Back squat

On the minute for 8 min
1. 6 strict toes to bar
2. 10 db squat snatch / deep power snatch

5min AMRAP
14 db snatch 30/20
10 toes to bar

For Time:
20 Rope Climbs 4m
- Every 5 reps complete 20 Push-ups + 40 DU
- Workout ends w/ push-ups and double unders

With Tabata Timer 20/10sec:
100 Good Mornings w/ empty barbell

Clean & Jerk

2 x (2+2) x 70%, 3 x (1+1)x75%

Clean deadlift

4 x 3 x 103%

Front Squat

5 x 2 x 80%

Hang Snatch High Pull

3 x 4 x 60%

• 3min. Row/Bike/Run

• 2 rds:
  8 KB swing
  8 Qoblet squat
  8 Russian Ab twist
  8 Knee rise/T2B

• Mobility...

• Work on: Front squat