3 rounds for max reps:

1 min: wall balls (20/14lb to 10’/9’ target)
1 min: sumo deadlift high pulls (75/55lb)
1 min: box jumps (24”/20”)
1 min: push press (75/55lb)
1 min: rowing (for calories)
1 min of rest

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A: Triple jump x8
B: Power clean 3-3-2-1-1
D: Weighted pull ups 3set
E: Strict chin ups 2xMax
F: Seated rows 2set
G: Cable forward leaning shoulder flys 2set
H: Db biceps curls 1xMax

4 Rounds
6min ON / 2min OFF

Amrap
8/6 cal Ski
8/6 cal Row
8/6 cal Bike

E2MOM10
1 Power clean + 2 Hang squat clean

SNATCH BALANCE + OHS

Emomx5
1 snatch balance + 2 overhead squats

pikkasen voi laittaa viime viikosta lissää jos tuntuu hyvältä

A,
Tempo Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec lowering to the hang then GO! Regular tempo on the split jerk

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs, 60/50cm
9 Bar Facing Burpees
7 Front Squats, 61/43kg
5 Muscle-ups

C,
4 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs
Rest 1 min

4 rounds for quality

20 bent over flies
20hollow rocks
20 barbell good mornings 20/15kg

Skills

Metcon
Ihmetellään terwa throwdown lajeja

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Weighted Pull-ups
In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round. Recommended percentages: 65-70-85-80-95-90% of 1RM