Reps 20-16-12-8-4
Hand to hand kb swing
Goblet alternating reserve lunge
Push ups

WL:

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

95x3
115x3
135x3
155x3
185x3
205x3
215x3
225x3
205x3

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% (didn't complete because I couldn't drop the weights at Fitworks)

135x3
185x3

Accessories:

1) Push Press – 5×5@90% of Monday’s 5rm

145x5
145x5
140x5
140x5
140x5

Strength

1a) Back Squat – 5×5@90% of Monday’s 5rm

205x5
225x5
250x5
225x5
225x5

1b) Bench Press – 5×5@90% of Monday’s 5rm (185)

165x5
165x5
170x5
170x5
170x5

80 min massage

15MIN E1.5MOM

5xbench press
5x strict pull ups

Eilinen/Lepo

On the 1:30 x 7 Sets:
1 Pausing Split Jerk (2s)
1 Split Jerk

Every 90s 4 sets of 1 push jerk + 1 split jerk

65%->

1) Snatch Balance: work to a 3rm – 1X3@95%

95x3
115x3
135x3
135x3
115x3

Strength:

1) Bench Press: 5RM

135x5
155x5
175x5
185x5
175x5
165x5

2) Push Press: work to a 5rm

115x5
135x5
155x5
135x5

AMRAP 13:
Buy-in 60/45 Row/ Calorie Assault Bike

Directly Into...

5 Deadlifts 100/70kg
15 AbMat Sit-ups
25 Double Unders

Light Option

EMOM12

1. 6-10 Cal Row/ Bike
2. 5-10 Deadlifts
3. 10-15 Abmat Sit-ups
4. 10-20 Du/ 30-40 SU

5 pull ups
10 sit ups
15 push ups
20 air squats

10 rounds for time