5-10-15-20-15-10-5

DU
TTB

For Time:

800m run
30x hang cleans 95
30x shoulder to overhead 95
30x toes to bar
30x double unders
800m run

• = 95#

21-15-9 of

burpees
ring dips
kb swings 35#

Did not push myself hard enough on this one

21-15-9 of

burpees
ring dips
kb swings 35#

Did not push myself hard enough on this one

Part A : EMOM for 10 Minutes

1 power clean + 3 push press

build in load to find a 1 rep max with the main focus on the push press

Part B : 3 rounds for time:

30 pistol squats

15 clean & push press (40/30)

Pause bench press 4-4-3

Baseline: ROM Drills. Run 400m, then Burgener warm up + skill transfer exercises (clean grip).

Strength: Work up to 1 RM clean and jerk. (1RM = 155#)

Work capacity: Complete 10-9-8-7…1 reps of the following…Back Squat (155#), Bench press (115#), TGU (30#)

Stamina: Chipper, not timed: 10x clean and jerk (95#), 800m run.

---

*Burgener warm up + skill transfer exercises (clean grip)
- power shrugs x 3 (down and up, just like jumping)
- power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body)
- power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position)
- muscle snatch + land (feet 2-3"outside hips with bent knees) x 3
- overhead sqt x 3
- pressing snatch balance x 3
- heaving snatch balance x 3
- snatch balance x 3

Cleans

3 on the minute every minute for 18 minutes at 65-70% of max
15@175 then 3@185

5 min AMRAP

1 köysikiipeily
1 HSPU
2
2
....

3 min lepo

5 min AMRAP
10 m yhden käden KB lunge (16kg)
10 m käsilläkävely / 3 PEP

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

Felt good to workout after a couple days of being dehydrated/ a fever. Love being able to do crossfit workouts outside.