5 x 1 front squat + 1 push jerk + 1 split jerk @ 75-85% of 1 rm clean&jerk

For Time;
10 Cleans 60/40kg
8 Cleans 70/50kg
6 Cleans 80/60kg
4 Cleans 90/65kg
2 Cleans 100/70kg

These should all be Squat Cleans! Scale with power if needed.

Time Cap 7 Mins

Go in 2 heats and scale as needed.

RX

18min AMRAP

50/40cal Row
40 Wall Ball 9/6kg
30 DB Snatch (Alternating) 22,5/15kg
20m DB Overhead Walking Lunge 22,5/15kg(5m+5m+5m+5m)
10 Ring MU
100 Double Under

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SKAALATTU SARJA

18min AMRAP

50/40cal Row
40 Wall Ball 9/6kg
30 GTO (Alternating) 22,5/15kg
20m DB Front Rack Walking Lunge 22,5/15kg (5m+5m+5m+5m)
10 C2B
100 Single Under

20min, jokaisella alkavalla minuutilla 1 x tempaus riipusta

Power clean and jerk 50/35kg
Bar over burpees
T2B

Cap 15 Mins

Scale t2b to knee to elbows or knee raises to move fast! Goal is sub 14 Mins!

AMRAP 8

2 x (clean + 5 front squat + push press + back squat) @ 70/50kg
8 pull ups

** if drob the barbell in complex perform 5 burpees over the bar*

For time

30 Sumo deadlift (BW)
30 pistol squats
30 lateral box overs (2 x 35/25 lbs db)

Deadlift 3 x 2

90 % of your last week's 2 RM

Or 95 % of your 1 RM

Or the same weight that you could use for 3 RM

Alternate for 15 Mins
1. 12m front rack double KB lunges 2x24/16
2. 10 strict chin ups
2. 20 v-sit ups

Switch between A. and B. (Rest as needed 18 mins total time)
A. 4x10/10 Bulgarian split squat (ahap)
B. 4x10/10 single arm kb or dB press (ahah)