10x 90sec
1 hang pull+1 hang snatch +1 snatch

Every 3 minutes for 5 rounds complete

• 20 dumbbell walking lunges
• 20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

5X5 pienellä korotuksella

@70%
Rest 3min btw sets

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 84% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
3x5 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 6 x 10

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Seated 1-arm shoulder press, 4 x 12

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Reverse hyper, 4 x 15

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3x
20 GHD sit-ups
20 Hip extension on GHD
:40s Plank hold

For time

20 min AMRAP:
20 KB Hang cleans 2x 20/12kg
20 KB Front rack lunges (alt.)
20 KB Push press
30 GHD Sit-ups

For time
4 rounds of:
- 25 wall ball shot 10'/9' @ 20/14 kg
- 20 deadlift @ 70/47.5kg

2 - 4 Rounds

24 Jumping Jacks
12 PVC or Barbell OHS
6+6 Single arm DB Press
12 Reverse Lunges

4 x 8+8 Front Foot Elevated Split Squats

Performed with 2x DBs in farmers position. Focus on a slow and controlled eccentric. Use a 20kg plate to elevate the front foot.

AMRAP 15

Buy-In : 1 Mile Run

In remaining time:....

2 Push-ups
2 WallBalls
4 Push-ups
4 WallBalls
.....

add 2 reps Every round.