A,
OPEN 20.4
For time:
30 box jumps @60/50cm
15 clean and jerks @43/30kg
30 box jumps
15 clean and jerks @61/43kg
30 box jumps
10 clean and jerks @84/
30 single-leg squats
10 clean and jerks 102/65kg
30 single-leg squats
5 clean and jerks @124/79kg
30 single-leg squats
5 clean and jerks @142/93kg

Time cap: 20 minutes

B,
"Jackie"
For time:
Row, 1000 m
50 Thrusters @barbell
30 Pull-ups

Goal:
Set a new benchmark time or shoot for sub 10 mins.

C,
3 rounds for quality of:
3 Glute Bridge Walk Outs
10 GHD Plate Muscle Snatches, pick load
10 Jefferson Curls, pick load
15 Hip extension, pick load

5x8 75% From last workout 8RM

Rest 3min

Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in

3 Rounds:
10 Barbell lunge
10 Hang power cleans
5 box jumps

---

Back Rack Lunge
5x6 @55% of 1rm BS
(3R+3L)
rest 2 min

15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.

5 sets of 5 reps

Go every 2:30

Open gym normaalisti auki kulkukortin haltijoille. :)

A1: 3 x (3min row + 2min bike)

Rest 5 min

A2: 3 x (3min bike + 2min row)

Ergoja voi vaihdella mielen mukaan. Jos mieli tekee, 3min suoritukset voi tehdä kovempaa ja 2min suoritukset active recoverynä).

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+60s. Lunge complex
  60s. Shoulder Mobility w/ band
  60s. Scale w/ stretch

• 1min.: Row/Bike/Run

• 1 rnd:
  10 snatch grip deadlift
  10 Muscle snatch + OHS
  10 Press behind neck

• 3x 3 Snatch drops

• 3x 3-position snatch