6x3 strict pull ups

For time:
9 Over Head Squat
10 Bar Over Burpees
6 Power Snatch
10 Bar Over Burpees
3 Squat Snatch
10 Bar Over Burpees
Barbell 60/42,5kg

A,
Complex
Deadlift + Power Clean + Squat Clean + Front Squat + Split Jerk
Find your 1 RM for the day and accumulate 5 more work sets within 5% of that weight!
- rest 3 mins

B,
"Randy"
For Time:
75 Power Snatch @34/25kg
Goal: Sub 6 min

C,
5 Rounds
15 T2B
30m Farmers Carry @90/60kg
Goal: Just get it done
- Famers carry weight is total kgs.

50 Burpees
400 meter Run
50 Kettlebell Swings 24 kg
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
50 Sit-ups
400 meter Run

Weighted pullup 3 RM, then max reps without weight

50 power snatch for time

A) Cleans

EMOM for 4 minutes of:
2 cleans @82-85%

Rest 3:00 min

EMOM for 4 minutes of:
2 Cleans @ 85-87%

B) Power clean

Power clean, nousu ykkösillä 92% asti.

C) Accessory:

1.
4-5 Rounds of:
10 Weighted lunges, barbell on back - heavy
15 KBS - heavy
20 Hip extensions
Rest 1:00 min between sets.

*use same weights as last week

2.
3 Rounds of:
Max reps pull-ups/Aussie pull-ups
20 Banded pull-aparts
Rest 2:00 min between sets.

Practice SLIPS for 20 minutes.

• Scales
• L-sits
• Inversion (handstands)
• Planks
• Stretching

Back squat 5-5-3-3-3-1-1-1-1 reps

For time:
4-8-16-20-16-8-4
Deadlifts
Box step ups

In Twenty Minutes Find Your JERK 1RM