Clean Pull

105% x 3 x 4 @clean 1 RM

3-6-9-12-15-12-9-6-3

Reps & Calories of:

Power Clean 60/40kg
Front Squat 60/40kg
Push Press 60/40kg
Calories on Assault Bike

EMOM 7min, for Quality

3 x clean pull @ 75-110%

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Post five heaviest triples.

A:
B:
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B
Ingen vila mellan övningarna, 3minuters vila mellan varje runda
Skala vikten i bänkpressen till en vikt att du tror du klarar mellan 6-8 reps på.
C;
Tabata row/assaultbike for cal

15 Russian kettlebell swings
10 Burpees
10 Pull-Ups (or ring rows)
20 Jumping lunges

Wall ball (20 lbs)10-9-8-7-6-5-4-3-2-1
Slam ball (20 lbs) 10-9-8-7-6-5-4-3-2-1

Hang Snatch

60%x3
65%x3
70%x3x2

Weighted Strict Dips
4x 12 - 10 - 8 - 6

Back Squat
1x6
1x4
1x2
1x6 (heavier than first set)

6 min amrap:
150 DU
75 swing 24/16