Clean + Front squat + Jerk

8 to 12 x 1+1+1 @ 72+%1RM CnJ, Go every 1:00-1:30

– Each set is 1 Clean (squat, of course) + 1 Front squat + 1 jerk (anyhow)
– Start @ 72%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

E6MOM X 6

10 T2B
10 Burpees
amrap ski erg

score is total metres skied

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time: ( Partner wod)
10 rounds (relay style)

8 KB squat clean @2x24/16kg

10 T2b
- then-
10 rounds (relay style)

8 KB push up

10 box jump over @60/50cm
-then-
10 rounds (relay style) 

8 Double KB burpee 

10 Double KB jerk @ 2x24/16 kg

Timecap : 35 mins

Alternate A1/A2

A1. Strict press – 4 x 4 @ 82+% (2 RIR), rest 1:00 before A2

A2. Seal row – 3 to 4 x 8 @ RPE 8 (2 RIR), rest 2:00 before A1

3,3,2,2,1,1

Päivän maksimi

EMOM 15

1) 3-9 Bar muscle-ups
2) 6-12 Handstand push-ups
3) Rest

30 MIN

• 1 min erg
• 6 deadlifts 2x24kg kb
• 12 alt reverse lunges

Seated Shoulder press 6x4