Find your 1RM Clean & Jerk of the day

Weighted chin-up 3x1

140 min
Warm up for 20 min

1.BFLY/CTB
A. E2MOM10: 10 butterfly pull up

B. EMOM8: 4 kipping CTB

2.WL
A. 4 x 2 Clean + 2 Jerk
x 75-80 % / 1 rep in the tank
- New set every 3 minutes

B. Power clean
5-4-3-2-1
Power clean x 85 % (drop and go)
* After each set do: 8 Bar facing burpees
- 57.5 kg
- 7.33

3.Metcon
EMOM3
20 DU + 10 Power snatch x 50-55 % - 22.5 kg
EMOM3
20 DU + 8 Power snatch x 55-60 % - 25 kg + 10 DU
EMOM3
20 DU + 6 Power snatch x 60-65 % - 25 kg + 10 DU
No rest between EMOM's

4.Core
- Not done

2+1 x 5-6

Sumo Deadlift against a band
5 x 5. Rest 2:00

• Goal: Build to a tough set of 5 in 5 sets.
• Not Touch and go, reset on each rep

EMOM 15
45sec on, 15sec off
1. Echo bike, for cal
2. Double DB clean & jerk
3. Shuttle runs, 7.5m
4. Wall walks
5. Rest

Treeni 1
Warm Up
2 rounds
1 min row
1 min ski or air bike
4 inch worm
8 walking lunges + twits
8 scapula rolls

8 ring row
4 burpee + squat jump

Metcon
EMOM 20
1) Ski or air bike x 40s
2) Box Jump overs x 6-10 reps
3) Rowing x40s
4) Burpee Pull ups x 3-4 reps

Accessory Work
3 sets
12/12 bulgarian split squat
12/12 single arm db row
16-24 abmat sit ups

Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 goblet squats

Strenght
Sumo Deadllifts 4x8 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump x 8-12 reps
even : Single arm DB Clean&Jerks x 8-12 reps (floor)
rest 2 min
Emom 8
odd: Air squat jumps x 12-16 reps (small jump)
even : DB Snatch x 8-12 reps

For time:
800 m run

then

4 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then
3 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

2 rounds:
15 wall balls 9/6 kg
10 ring rows

then

800 m run

then

1 round:
15 wall balls 9/6 kg
10 ring rows

With a 10 Minute Running Clock...
Build to Heavy Single For The Day