105 min
3 sets of:
5 wall ball, 10 GHD backs, sprint, 5 strict T2B

A. Jyrkin tunti

1. High hang snatch 3x20 3x25 3x25
2. Riipusta polven alta 3x25 2x25 2x30 2x35
3. Snatch 35 35 37.5 40: x x x x 40
4. Snatch 3 sek pys.polv. 25 25 27.5 30 32.5 35 37.5 40
5. Paririnnalleveto 3x30 3x40 3x50 2x60 2x70 2x80 1x90

B. Front squat

C. Invictus November 22
C. 3 rounds for time of:
7 deadlift 225 lbs = 102 kg > 70 kg
14 T2B
21 wall ball 20 lbs

Results: 3.13, 4.30, 4.22 = 12.05
175/189

D. 700 m row

300m row
21-15-9
Dumpelswing
Squat
Ringrow

30 C&J 60kg
1000mt Row
10 Rope Climb
50 Burpees Pull Up
30 C&J 60kg

4 sets:
HS-Walk
- As many tries as you can
- Rest 2min btw sets
———————————————————
3 sets:
2m Side to Side HS-walk Against The Wall
- Goal is to go UB
- Rest 2min btw sets
———————————————————
5 sets:
Max effort HS, hands (forearms) against the box
- Rest as needed

3 ROUND FOR TIME
50 double under
10 power snatch @35kg

On the minute 12min:
3x back squat 80% from 1RM

Alternate box jumps and sit-ups for 10 minutes, max reps.

On the minute for 20 minutes:
even minutes: Hang power clean, 5 reps
odd minutes: 5 weighted sit-ups

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Skillwork: MU practice for 15
3 sets of: 5 OHS, lunges, 8 thruster, 10 GHD backs

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92% > instead: Back squat x 2 reps @12X1

B.
Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:
50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs) = 45 kg
20 Jerks (145/100 lbs) = 45 kg
10 Snatches (145/100 lbs) = 45 kg
10 Muscle-Ups

Result: 21 burpee
181/192

C. 3 sets of:
12 alternating reverse lunges 40 kg
Rest 2 min