5 x 2 power cleans + 1 jerk

*all the sets with about 75-80% from 1rm OR with a weight that feels challenging but possible to focus on technique, performed every 2 minutes.

EMOM 14
1) 40sec row @ 70%
2) 1 Pull - 1 High pull - 1 Power snatch - 1 Squat snatch
@ max 40%

“Jack”
AMRAP 20’

10 Push Press
10 KBS
10 Box Jump

Rxd: 52,5/35kg and 24/16kg

Target: 9+ rounds.

Huom, kyseessä push press, ei push jerk.

Hero workout.

20 Mins to build to a heavy 3RM for the day

-Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand

RX
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 9kg ball to 10 ft. / 6kg ball to 9 ft.

Time cap: 20 min.

—————

SCALED
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 6kg ball to 10 ft. / 4kg ball to 9 ft.

Time cap: 20 min.

3 x Attempts

No pre jump!

Best jump score in cm

1 Squat clean & jerk @ 70%

Approx. 3km

Be careful with the traffic, reduce the time stood in the lights of your final time! Clock stops at the whiteboard :)

Warm-up together!
Then:

For Time
1,000 Box Step-Ups @50cm

Wear a Ruck Pack @20/15kg
A Ruck is a weighted Backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
NO TIMECAP !

Scaling Options:
- 9/6kg weight vest
- no extra weight
- teams of 2 ( you go, I go)
- 500 reps individual (partner style)