Every 2 min for 16 minutes, do

2 squat cleans
2 push jerks

Focus on quality

25 <a href='/journal/movements/1689'>Burpees</a>
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 Weighted pull-ups with a 20 pound vest
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 <a href='/journal/movements/2701'>Handstand push-up</a>s
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 Chest-to-bar pull-ups
<a href='/journal/movements/1280'>Run</a> 400 meters with a 14 pound medicine ball
25 <a href='/journal/movements/1689'>Burpees</a>

500 DU for time

10 min AMRAP
4 HSPU
8 Ring dips
12 Swings

DU practice for 15 min,

Then:

4500m row

Power Clean
2-2-2-2-2-2-2-2-2
Comment: Touch and go

60#, 65#, 70#, 75#, 80#, 85#, 90#, 95# (2nd fail), 90kg

– Then –

AMRAP 12 Minutes
8 Hang Power Cleans (50kg)
12 Burpees
24 Double unders

Snatch practice for 20 min,

Back Squat
Reps: 3-2-1
Work to heavy weight in sets of 5-4-3-2-1
(adding 5# to last weeks weight)
Then do 3 rounds of 3-2-1 reps.

If just beginning: Use sets of 5, 4, 3, 2, 1 and work up to 80% of 1rm
(rest about 1 min between each set)

Then do 3 sets of 3,2,1 reps at 80%.
3,2,1 is one set – rest between each rep set – approx 45sec-1min, then rest between full sets, 130kg

21-15-9
SDHP 43 kg
Thrusters 43kg

heaviest possible with near perfect technique, rest as needed

Thrustrer 21-15-9 40kg
Rope climb 9-6-3

45 min group exercise at kuntoklubi Albatross, Tampere.

Consist of warmups (and a cooldown) and 3 sets of 3 moves in a row.
1minute of each move and a short break between the sets.