A,
Block Clean & Jerk 2-2-2-2-2

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

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
50 Dumbbell Thrusters, 20/12.5kg
300 Double Unders
50 Wall Balls, 9/6kg
300 Double Unders

Goal
Sub 14 min

C,
3 rounds for quality of:
20 Hollow Rocks
Bird Dog, L 30 secs/R 30 secs
5 Wall Planks
10 Hip Extensions

Back Squat

5-5-5-3-3-3

Go Every 3:00

Tempaus 2min välein
2x3
2x2
5x1

LÄMMITTELY
Amrap 15
10 mittarimato
10 kissa/lehmä
10 (5+5) käden alivienti ja avaus ylös
10 Lonkan kierrot
10 Air squat

TREENI
4 kierrosta/liike
40s./60s.
1. Takakyykky
2. Lattiapunnerrus kp
3. Pystypunnerrus kp

5-8 sets

1 clean
1 clean above knee
1 power jerk
1 split jerk

Use 40-70% of 1RM

10 rounds ”with weight west”

15 cal bike
20 lunges
20 air squat

TC: 30min / for time

Псшнс

Tehdään yhtenä liikkeenä supersetissä.

Teams of 2 or 3
200 cal bike
-into-
15 min AMRAP
5 front squats
5 ab mat crunches
(3 min rest)
1200m run
-into-
15 min AMRAP
5 power cleans
10 push-ups

EMOM 16
1. min : 50 Double under
2. min : 20 - 15 wall ball @9/6kg
3. min : 40 m Double KB Front rack carry@2x24/16kg
4. min : 5-7 strict Pull up

REST 3 mins

EMOM 16
1. min : 8 Double Kb burpee DL @2x24/16kg
2. min: 20 medball squat @9/6kg
3. min: 20 plank jacks
4. min: 8-10 kipping HSPU