• Warmup
  60 second squat hold
  3 mins of rocking pistol squats

• Tabata 10kg plate lunges

• Hang Clean and press
  1 x 20kg
  1 x 30kg
  1 x 40kg
  1 x 60kg

• Every min on the min of for 12 mins (double everything for last min):
  3 x 40kg Hang Clean and Jerk
  6 x Hand release pushups
  9 x Air squats

• 400m 20kg overhead barbell walk.

Deadlift

500M Row on 10

Result: 00:01:53

Squat Clean and Jerk 1RM

For time:
1 x bar muscle-up
5 x squat clean
2 x bar muscle-up
4 x squat clean
3 x bar muscle-up
3 x squat clean
4 x bar muscle-up
2 x squat clean
5 x bar muscle-up
1 x squat clean

Increase clean weight after every set, for example 60-70-80-90-100kg

Every Minute on the MInute Back Squat

5 Reps - Each Rep equal to 3 Rep Max

Total 90min

500m row, x 2: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch
B.
Take 15-20 minutes to establish a heavy Clean & Jerk
2x25 2x30 2x35 40 45 47.5 50
Rest as needed, and then…
C.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
D.
2000m row
3x1min/1min hanging with straps

5 rounds of 30 seconds work, 30 seconds off for each of the following stations:

Wall Balls, Abmat Sit ups and push ups

Results:

75 wall balls 20# - my form stayed solid and I felt strong
111 sit ups - I did 22 each 30 seconds and 23 the very last round
77 pushups - I did 31 the first round and it went downhill from there as pushups tend to go.

4 x 400m soutu 1 min palautuksella
laske yhteensä vedot ja se on tuloksesi

5min EMOM 3 x Snatch.