Power Clean & Jerk

A) WU 3-4x For Quality:

• 8/8 DB Windmill
• 8/8 Cossack Squat
• 3-5 Seated Box Jump

B) EMOM 5:

• 3 P.C & Jerk

@70-75%
Into,

EMOM 5:

• 2 P.C & Jerk

@80-85%
Into,

EMOM 5:

• 1 P.C & Jerk

@85%+

Back Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between

Metcon

WFP Event 3 Modified
For Time:

• 32 Cal Row
• 30 Toes to Bar
• 20 Heavy DB Snatch @25kg
• 30 GHD
• 32 Cal Echo

For time
200 Du
150 Wall Ball 6/9kg
100 cal row
50 T2B

TC 12min

EMOM x32

1) 13cal Echo
2) 2 Rope Clim
3) 12-14cal Row
4) 8 ttb

For total reps

• 1 minute of row calories
• 1 minute of GHD hip extensions
• 1 minute of strict pull-ups

Rest 1 minute between rounds.

Post total reps to the comments.

EMOMx20
1) 8-15 cal bike
2) 8-15 cal ski
3) 8-15 cal row
4) (shuttle) run

Valitse kalorimäärä itselle sopivaksi. saa haastaa pikkusen, mutta pystyt ylläpitämään kaikki kierrokset samaa vauhtia

Skill Work

1) For 15-20min Practice 1 Skill
:rMU, bMU, Rope Climb, HSW (ramp, piruette etc.) w.f.Hspu

2) EMOM 12:

1: 45s Ski or Row (VK)
2: ''X'' Reps of bMU/rMU/s.Hspu
3: Rest

Pull

A) Rope Pull Ups

EMOM 12:

1: 4-6 Rope Pull Up (R hand above)
2: 4-6 Rope Pull Up (L hand above)
3: 20-30s Chin Over Bar Hold
4: Rest

B) For Quality:

• 10-15 Feet elevated Ring Row
• 20-30s Ring Support Hold
• 20-30s Ring Dip Hold

Optional Metcon

EMOM x 16 (45 sec work/15 sec rest)
1: AMRAP: Echo
2: AMRAP: Double DB Hang Squat Clean Thrusters (2x35lbs)
3: AMRAP: Lateral Burpees over the DB’s
4: Rest

Front squat

Pystypunnerrus 12x50%, 8x60%, 6x70%, 3x3 (75-80-85%)
-pystärin maksimista

Vipunostot taakse 3x20

Kapea penkki 3x15x45-55%

Pystysoutu käsipainoilla 3x20

Teams of 2!

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders / 250 single under
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @2x22,5/15kg
150 Walking Lunges
30 DB Push Press @2x22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @24/16kg

*One person works. Split as desired.

For time

• 5 power cleans
• 20 shuttle runs (25 feet out and 25 feet back)
• 5 power cleans
• 20 bar-facing burpees

Rest 3 minutes

• 5 power cleans
• 15 shuttle runs
• 5 power cleans
• 15 bar-facing burpees

Rest 2 minutes

• 5 power cleans
• 10 shuttle runs
• 5 power cleans
• 10 bar-facing burpees

♀ 145 lb
♂ 205 lb