Clean & Jerk

3 x ( 1+1 ) x 40, 50%, 60%, 75%, 75%
2 x ( 1+1 ) x 80%
1+1 x 85%

4 rounds:

20s pvc strict press
10s pvc oh hold

1 round:

1:00 plank

4 rounds:

20s wallsit
10s rest

5 rounds for time of
10 deadlifts
Run 200 meters
20 push-ups

♀ 185 lb ♂ 275 lb

1:00 Active Spiderman
1:00 Active Samson
1:00 Frog
1:00 Banded Ankle distraction / Side
1:00 Child pose on box

45s on / 45s off:

1. 80 Pull ups

2. 30 wall walk

For time:

55 Deadfift 102,5/70kg
55 Toes To Bar
55 Box jumps Overs 24"/20"
55 HSPU

14min, joka toisella minuutilla 1 x rinnalleveto + 1 x rinnalleveto riipusta.

Alternate a&b
A)Free movement choicex2/3/4
B)Russian swingx20/15/10

rest 15-30sec between movements and after lastset rest 75-90sec and repeat 3rounds

A: SA Kb rows 3set
B: DB Powell raise 3x5/each arm
C: Banded pull aparts 2xMax
D: For time:
300 rkb swings

On 0 to 15'
Cash in
50 v up
Directly to
5 rounds
5 deficit hspu 9 cm
50 double under
On 15' to 30'
Cash in
50 cal row
Directly to
6 rounds
1 rmu
8m overhead dumbell lunges 24kg( 1 round for arm )