12min:
5 rds
10 goblet squat
12 american kb swing
5 box jump overs
*max cal

Warm up
8 min

EMOM5
2xclean pull +
2xmuscle clean +
1xpower clean +
2xfront squat

1 ¼ Front squat

4-6 x 3 @ 70%H2, go every 2:00-2:30

– 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
– Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
– Keep the bar path straight, elbows high, and trunk stable throughout each rep.

WOD
Clean Complex
Every 2:30x6

1 Power Clean + 1 Hang Squat Clean

Jerk

2x2 sec paused Jerk

Pause in dip and catch

TC 15 min

1x6 @ 100kg

For time

• 30 GHD sit-ups
• 15 squat cleans
• 24 GHD sit-ups
• 12 squat cleans
• 18 GHD sit-ups
• 9 squat cleans
• 12 GHD sit-ups
• 6 squat cleans
• 6 GHD sit-ups
• 3 squat cleans

♀ 105 lb
♂ 155 lb

4 Intervals, alt A1/A2

A1. AMRAP 6

1400m Bike Erg
40/32 (cal) Row
SkiErg for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 6

40 Double-unders
8 Ground-to-overheads* @ 43/30kg (95/65lbs)

12 Bar-facing burpees

• These are anyhow (power clean+jerk or power snatch are your best choices)

– Rest 3:00 –

Flow. A1-A2-A1-A2

Note. This is a variation on the 6-minute intervals 3-weeks ago.

Effort. Work at ~8–9/10. Each 6-minute effort should feel demanding but repeatable after the 3:00 rest. You should be able to start the second exposure of each piece at the same pace as the first. If pace drops noticeably, the opening minutes were too aggressive

Front squat

Build to Heavy 2 (H2) @ RPE 7 (3 RIR)

5x6 thruster

70-80% ykkös maksimi painosta