Every 1.30 x5
2 snatch

Direct to

Every 1.30 x5
2 clean&jerk

Every 2.30 x5

3 front squat 80/50kg
6 db snatch 25/16kg
9 c2b/pullup
12 sit-up

6 kierrosta:

4 x mave
20m yoke kanto

DL Build up to heavy 5rep of today
+
“Optimus Prime”
7min Amrap
Wall balls
Starting from 1:00 5DL @100/70kg at the beginning of each minute.

OHS 6X5

10 rounds not for time.

500m ergo bike
2x power clean + 2 push jerk

Directly into..

10 rounds not for time.

500m ergo bike
1 squat clean & push jerk

Add weight on every second set

A,
1 Power Snatch + 1 Squat Snatch 1-1-1-1-1

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

5x(1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
For time:
50 Clean & Jerks @84/52kg

Every 1 min (starting at 0:00) complete:
5 Toes-to-bars

Once you complete the 50 reps, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 12 mins

C,
3 rounds for quality of:
10 L Teapots, pick load
15 Hip Extensions
10 R Teapots, pick load
10 Landmine Rotations, pick load
Bird Dog, L 20 secs/R 20 secs

10 Rounds for time :

3 Power Clean and Jerks (135/95)
6 Lateral Burpees over Bar
9 Kettlebell Swings (53/35)

KILOS:
Barbell – (61/43)
Kettlebell – (24/16)

A: Bench press 5x6 @70%, amrap sista setet
B: Spoto press 4x1@60%, 20sek vila mellan repsen
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set

WOD
24min. emom
1. max push ups
2. max air squats
3. max sit ups
4. max lunges
5. max burpees
6. rest