3 rounds
10/8 cal bike or row
10 good mornings
8 empty barbell deadlifts

Speed Deadlifts (touch and go as fast as possible)
E2MOM x 5
10 reps @ 50% 1RM

A,
1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60% 1RM and add 5 kg each minute.

B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 min

C,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

Rest as needed between rounds.

3x
500/400m Row
400m Run

Rest 2:00

1x
1500m Row
1600m Run

Rest 2:00

3x
500/400m Row
400m Run

• Easy recovery pace
• Zone 2 (60-70% of max heart rate)

1-15 strict pull ups
5-20 push ups
30-50s. plank

For Time on team of 4
200 KB swing
200 Box jump
200 Ilmakyykky
200 punnerrus
100 burbees
100 leukaa
200 sit ups
200 kcal row
100 du
100 wall ball
100 kcal ski
76 db pushpress
Yksi juoksee kokoajan boxia ympäri

1) C2 Ski, cal
2) DL*10
3) C2 Bike, cal
4) Push jerk *10

Banded core

4 rounds 10 each side
will sent you video by wednesday

20 sec work / 40 sec rest, 6 round of:
1. Row
2. Hang power snatch

Result is row calories+snatch reps

3 sets of front squat:
1. 1 reps
2. 3 reps
3. 5 reps

Clean complex
E90S for 12min(8sets)
1 High hang Clean
1 Hang Clean
1 Clean
+
For time:
20 Power clean 50/35kg
20 Lateral bar Burpees
20 Front squats 50/35kg
20 Lateral bar Burpees
20 Squat Clean 50/35kg