5x amrap 4, 3min rest between amraps

200m run
10 power clean @60/40kg
10 lat. bar over burpee
Max meter run

4 x 8 shoulder press 20 kg
Until failure 7 reps (20 kg)

Deadlift 5-5-5-3-3

Clean & Jerk
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM

3 kierrosta

5 rintatankoon tiukkana
5 rengasdippiä
30 sek leuanveto pito
30 sek dippipito

2 min lepo

Loppuun 2 min L-sit (yhteensä)

Skaalaa rintatankoon ja dippi negatiivisiksi

AMRAP 4'
burpees
then
rest 2'
then
3 rounds for time
10 toes to bar
20 alternating one legged squat (10+10)
10 chest to bar

7 rft
5 push press 50kg
10 kettlebell swing 32kg
20 du

AMRAP 25 min
5 db thrusters 22.5 / 10 kg
20 situps or 10 GHD
20 pushups
10 cal row

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.

B.
“Jackie”
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups

Rest until the running clock reaches 12:00, and then…

C.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Rest until the running clock reaches 24:00, and then…

D.
For time:
30 Burpee Box Jump-Overs (24″/20″)
40 Toes to Bar
30 Burpee Box Jump-Overs (24″/20″)

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

30-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.