110 min
WU for 15 min
1.Weightlifting with Jyrki
A. Työntö nsktk pukeilta
4x25 4x25 3x35 3x40 2x45 2x50 50
B. Työntö vuorotellen nsktk ja edestä, pukeilta
4x25 4x25 4x35 3x2x45
C. C&J

2.SPP (skill)
A. 12 min EMOM
1. 5 to 10 C2B > 8
2. 5 push jerk @ 60 % 1 RM jerk > 40 kg

3.Cool down
5 min AB, LF

120 min
WU for 10 min
Skill: BMU practice for 25 min

1.Weightlifting
Snatch warm up
A. Snatch 9 x 1 @ 65 % + EMOM, add weight every 3 min.
3 x 35 / 3 x 40 / 3 x 45

B. C&J - build to a heavy triple - perform all clean first then jerks
25 35 45 52.5 57.5

2.Strength
A. Alternate - build to a heavy set of 5 in 5 sets, start counting @ 70 %
A1. Back squat 5x5
A2. Strict press 5x5
26 28 30 4x31 31

3.Cool down
5 min AB, TF
135/180

Quality

“Nicole”

20min AMRAP

400m Run

Max Pull ups

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

95 Pull-ups in 6 Rds

15 Hang Power Cleans (135)
15 Burpees

Kenny Powers? Who Dat?!

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not together
50 Light Deadlift (165lb cap)
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .1miles each
Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)
25/ VSIT Ball Pass

3 trips over and back across the Melbourne causeway; AQAP on the ascents, recover on the descents. Score is time of slowest climb.

---

(ascent/descent)
2:37/4:02
2:34/4:01
2:36/4:40
2:38/4:55
2:40/5:51
2:37/?

5 Rounds of:
8m Handstand Walk or 20-30s Handstand Hold
10-20s Hollow Hold or L-Sit Hold

• Rest as needed between sets.

• 2-2-2-2-2 of:
BB Jerk
90-95% Heavy 2-2-2-2-2 reps
Use load Heavy of last week

Power snatch 3x9