Clean & jerk

Build up to a heavy single clean and jerk in 20 minutes.

*2 x same weight before adding more weight on the barbell

3000m run
300 walking lunges
2000m run
200 walking lunges
1000m run
100 walking lunges

4 kierrosta

12+12 kulma soutua 32/24kg
20 hauiskääntöä kuminauhalla

+

4 kierrosta

12 chin up
24 glute bridges

12 rounds of 1:15 work /1:45 rest

10 box jumps 24/20
20 jumping lunges
Max reps air squats.

Score is amount of airsquats

Bench press 5x3

3 kierrosta
10+10 Lintukoira
15+15 Dynaaminen sivulankku
15 Kepin vienti niskan taakse päinmaakuulla

Video liikkeistä löytyy CrossFit Ilveksen youtube-kanavalta

Kangaroo Flow video and 5-10 Down Dog to Cobra video

5x60%
5x65%
5x70%
5x70%

5x60%
3x70%
2x80%
2x90%
1x95%
1x103%

In pairs:

10 min amrap:
20 burpee
100m run
20 air squat
100m run
20 push up
100m run
20 sit-up
100m run
Split reps anyhow, both run.

10:00-16:00 rest

16:00-18:00 amrap:
Max db/kb snatch
Partner in plank

18:00-20:00 amrap:
max medball (odd object) thruster
Partner in squat holding db/kb

20:00-22:00 amrap:
max double under
Partner in side plank

22:00-24:00 amrap:
db/kb overhead lounge
Partner in overhead hold with medball/odd object

Split reps however you want.

For total reps. The run is 10 reps.