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12 Min EMOM of:
BB Clean & Jerk 80-85% (Heavy) 1 rep

110 min

1.Jonin HSPU-ohjelma, week 4, #2
A. 1 x max reps strict HSPU 1 abmat
Result: 4 reps

B. 3 x 15 push up

2.Skill: BMU practice for 30 min
14 bar muscle ups

2.Conditioning
A. 6 x (2 minutes work : 2 minutes recovery)
AMRAP
5 Pull ups
10 Push ups > not done
15 air squats
9 Deadlifts @ 70/47.5kg (155/105lbs) > 40 kg
7 Hang power cleans @ 70/47.5kg (155/105lbs) > 40 kg
5 Push jerks @ 70/47.5kg (155/105lbs) > 40 kg

Results:
1) 1 + 3 pull up
2) 1 + 4 pull up
3) 1 + 4 pull up
4) 1 + 4 pull up
5) 1 + 3 pull up
6) 1 + 4 pull up

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

10-9-8-7-6-5-4-3-2-1

Deadlift (100 kg)
KB snatch (20 kg)

Invictus July 8 2014

Establish your 1 RM for Bench Press

OH dumbbell press
60x25
70x25
80x25

Plank
1:00

Stairs
Level 35
20:00
43 Floors

POWER CLEAN

1-1-1-1-1

Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under to meet the bar with consistent footwork.

Post loads to comments.

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HALF DUMBBELL BEAR

Every minute on the minute x 10:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

The work should be unbroken and leave you with a bit of rest until the next minute. Standard Rx for this metcon is 45% of body weight (total, between both dumbbells).

Post work to comments

6 rounds for time of

5 hang power cleans
10 weighted lunges

♀105 lb ♂ 155 lb

Then,
Handstand walk as far as possible in 4 minutes.

Rest as needed between the couplet and the handstand walk.

For time:

Run 6,000 meters with a pack.