15min clean & jerk practice
+
”Death by”
Power clean & jerk @ 50%1RM/Burpees

For time:
10 power clean, 1 front squat
9,2
8,3
7,4
6,5
5,6
4,7
3,8
2,9
1,10
Use 60-65% of power clean max

3 x 8

3 x 3 reps/both hand

1k Row
50 Thrusters
30 Pull ups

AMRAP 10 minutes
Box Jumps- 8reps
Run-100m
Walking Lunges- 20m
Ball slams- 8reps

LAX Ball Roll Traps, Shoulders
Dowel Shoulder, Fig 8’s, Behind head Press.
Scap Pull-ups
Hamstring Floss
Alternating Stiff Leg Kicks
Goodmornings
10
SOD: Stiff Leg Foldover

3 rds:
20 Double kettlebell frontrack box step up (10l/10r).

Use 20´ box, alternate legs each rep. After you have finished 20 steps,immediately do 30-60s frontrack hold with kettlebells. Rest 2-3min after that

Weightlifting Wednesday

A) Every Minute on the Minute x 6:00
3 x Squat Snatch (65%)

B) Every Minute on the Minute x 6:00
3 x Clean and Jerk (65%)

2-3min Foam Roll then,

35sec:10sec rest of;
Loaded Beast to Front Steps
Hollow Rocks
Bar Hang
Plank Arm Walkdowns
Reverse Lunge to Stiff Leg Kick
Side Kickthroughs
Squat hold
Push-ups

10min or less