EMOM4
1 clean
1 clean bk
1 clean ak
1 tall clean
1 front sq
1 jerk

C&J

Heavy singles
10*1 c&j

Heavy Jerks
5*2

E90 sec for 6 min:
3 Hang Squat Snatch

Front squat
- 6 x 2 @80%

Pull-ups with extra weight 6 x 6 reps

5 x 7

Push press 1RM

For time

• 40 box jumps
• 20 D-ball cleans

♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb cleans

On the 0 min: 1,2 km hill trail run or 2000 / 1500 m row

On the 10 min: 3 rounds:
10 med ball cleans (9/6 kg)
10 box jumps (24/20”)
20/15 cal row

On the 20 min: 1,2 km hill trail run or 2000 / 1500 m row

On the 30 min: 3 rounds:
15 hang power snatches (20/15 kg)
25 sit ups
50 double unders

Pystypunnerrus 5x5x75%
-pystärin maksimista

Vipunostot taakse 3x20
Vipunostot maaten 3x20
Ojentajat kumpparilla 3x20
-superina

Hauiskääntö 4x15

AMRAP 20 min:
40 AbMat Sit-ups
21 KB Swings (53/35)
12 Bench Press (135/95)