EMOM 6 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 70%1RM PC+J

Find heavy weight in Clean & Split jerk

A) 3 sets:

1000m row for time
Rest 2 mins

B) 3 x 200m @fast as possible
Rest 30s

*score: 3 x 1km row times

---

3 rounds for quality:

20 kneeling landmine twists
6+6 windmills
60s chinese plank

*rest as needed btw movements

E4MOM x 10

500/400m row

Fast/moderate pace, not all out

RestDay!

1 Round :

1000m Row
30m Handstand Walk

2 Round :

500m Row
15 m Handstand Walk

3 Round :

250m Row
10m Handstand Walk

TC 15

3 rounds of:
40 Flutter kicks
30 AMSU
20 Mountain climbers
10 T2B
Rest

Tall snatch - build weight over the 4 sets
5 reps
4 reps
3 reps
2 reps

Power snatch
3 @ 70% of max snatch
3 @ 73%
3 @ 75%
2 @ 80%
1 @ 85%

Snatch push press
4 x 3 - build weight over the 4 sets

Back squat
5 x 5 @ 80% of max back squat

Optional accessories
3 SETS FOR QUALITY
10 Supinated chin up (weighted if needed)
10 Dumbbell flye
20 GHD sit ups

For Total Load:
5 Sets of 2

*Building Off 7.8.22 

Etukyykky 3x10