Total 90min

1000m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 10 box jump

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
Rest 3 minutes

Results: 10.05, 9.55, 9.16, 10.35, 11.59, total 64.10.
Avg/max HR 157/183, 163/187, 165/190, 166/186, 159/180, total 159/190.

C.
1000m row

Total 105min

BMU practice for 20min

B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

D.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets.

E.
1000m row

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

Haetaan päivän maksimi paino takakyykyssä

20 kbs
15 wall ball
10 pull-up
Rest 2 min
30 kbs
25 wall ball
15 pull-up
Rest 2 min
50 kbs
35 wall ball
20 pull-up

EMOM 15 min:

Bear complex

Power clean + front squat / squat clean
S2OH
Back squat
S2OH

(60/70%/cj 1rm)

terävyyttä jalkoihin. Lämppä, kyykkyharj, hyppyjä 46 cm boxille 3 x 10. Ojennushyppy 5x 10. Etukyykkyjä 5x5 sarjoja. 10 hyppyä boxille

Total 90min
A.
Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps
(if broken into sets, note reps per set)
Skin the Cats x 5 reps > 3 reps
(perform these as slowly and controlled as possible)
B.
Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps > vaihdettu high hang snatch
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

50 DUs, 40 situps, 30 KB swings, 20 push ups, 10 KB Snatches
2 min rest between 2 rounds for time