Clean and jerk 1RM.

Row 1000 m
Ring dip 30 reps
C2B 50 reps

1-1-1-1-1-1-1
55, 65, 75, 75, 75, 75, 75

My goal was 95 but I'm not there yet.

Complete 5 Rounds with 7 Reps each of:

1 Power clean into
1 Front Squat into
1 Push Press into (bar to be received behind head)
1 Back Squat into
1 Push Press

The 5 Excercises must be performed without dropping the bar.

Weight to be increased each round.

30kg, 35kg, 40kg, 42.5kg, 45kg

9 deadlifts
6 power cleans
3 push presses

@ 60kg

5 Rounds of:

5 Power Clean 155/110

10 Over Bar Burpees

Followed By

4 Rounds of:

1 min Max ABMAT

30 sec Plank

108 ABMATS. Was able to hold plank each time for the duration.

Was trying for under 7 minutes. Had 5 Burpees left with 25 seconds to get under 7 minutes. Looked up when I was done, 7:04. Go figure, 6 seconds a Burpee.

Warm Up:
2x
Obstacle Course
Box Up and Overs
15 Squats
Forward Roll/Cartwheel
25 Stick Jumps
Burpee Broad Jumps
10 Spiderman Push Ups
10 Knee to Elbows

Mobility:
PNF Hamstring
Ankle (calves) on Wall

Max Effort
20 RM Low Bar Back Squat
210 lbs (20 reps)

MetCon:
3x
100 Backwards Jump Ropes
100 Forward Jump Ropes
25 Push Ups

Bench Warm - up to 1RM - 215 PR

-then-

3 RFT
10 Weighted T2B w/ 10# Med Ball
200M Straight Leg Row
10 Over - Rower Burpees
200M Straight Arm Row

12:27

Overview: Warm-up -> TFW Voima 1 (Yläkeho)-> Cool down
WARM-UP
Circular Warm-up (mix of TFW running drills: high knees, butt kicks, lateral movements, body weight squat x8, row ab drill x 8, push-ups x5 (*knees).

ENERGY CIRCUIT
1. Sled (with 10kg weights)
2. Push up Plank
3. MB Thruster 10kg MB max
4. TRX Row (body weight)
5. 2KH + 1KH (10 + 5 + 5) with 12kg for 2KH and 10kg singular arms
x 3 sets at 30/30

COOL DOWN
Deep breathing, mix of stretches and slower paced running/walking.

E.M.O.M. 10'

► 06 DeadLift

Touch & Go