3 rounds
30 ghd
30 pistol
10 rmu

CROSSFIT TOTAL |

1 rep max
- back squat
- shoulder press
- deadlift

OTM20 Kahdella käsipainolla hauiskääntö ja tiukka pystypunnerrus seisten. Työntö suunta "tangon suuntaan". 4-10 toistoa, 10-22,5kg.

OTM20 Knees to elbows x 10-20 joka minuutilla.

10 min AMRAP
2 role climb
12 ghd sit up
8 alt. DB c&j

push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

A,
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]

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

Sets of 2 at 65% 1RM and singles at 75% 1RM Power Clean & Jerk

B,
Complete as many rounds as possible in 10 mins of:
5 Hang Power Snatches@52/34kg
10 Box Jump Overs@60/50cm
15 Deadlifts

Goal: 5+ Rounds

C,
5 rounds for quality of:
Sled Drag @40/30kg ,200 m
Sandbag Bear Hug Carry @50/35kg, 100 m

Goal: Just get it done

AMRAP 15 minute
Row 1 000 m
After that AMRAP
40 Overhead stepping lunges
50 Push ups
60 Row over burpee

AMRAP 10 minute
Row 1 000 m
After that AMRAP
30 Box jumps
40 Mountain climb
50 Kettlebell/ Dumbbell shoulder to overhead

AMRAP 10 minute
Row 1 000 m
After that AMRAP
20 Box step with kettlebell/ Dumbbell
30 Hang clean & jerk Kettlebell/ Dumbbell
40 Thruster Kettlebell/ Dumbbell