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)

EMOM 2 x 5
Power clean + 2 FS + split jerk

-kolmas viikko ja prossat 80-90% 1 RM
-voi taas vapaasti mennä painojen suhteen korotellen tai sitten pitää saman joka sarjaan.

Miten harjoitteet meni?

3 on : 2 off X 6 (30 Mins)
A.
20/15 Cal Row
15 thrusters 40/30
Max Burpee over the bar

B.
400m Run
15 KB's American 24/16
Max c2b

Score is total reps on Burpee and c2b

4 rds for quality:

Deadlift 8 reps @60% 1RM
rest 30
Strict press 8 reps V3
rest 1 min

L2: Strict HSPU 6/5 reps