Warm Up
3 Rounds
100m Run
10 PVC Pass Overs
10 PVC Overhead Squats
5 Push Ups
Lift
Front Squat
2-2-2-2-2-2
Increase weight each set (6 sets)
Workout
4 Total Rounds:
AMRAP in 3 min:
3 Box Jumps (24/20)
5 Push Ups
7 KB Swings (55/35)
Advanced: (30/24), Deficit Push Ups, (70/55)

5 Attempts to find a max length Broad Jump

Power Clean + Clean

2x (1+2) 70% (% of Power Clean)
3x (1+2) 75% (% of Power Clean)

"OHS
1x3 (80%)" 7 set.

WL
10' find your 3 RM Overhead Squat from rack

Conditioning

2 Rounds for time of:
30 Overhead Squats
30 TTB
10 Squat Snatch
10 Pullups

Pull Ups
5x3

3 Wall Climb
10 TTB
10 Double KB Deadlift
3 Wall Climb
12 TTB
12 Double KB Deadlift
3 Wall Climb
14 TTB
14 Double KB Deadlift
3 Wall Climb
16 TTB
16 Double KB Deadlift

3 Rounds for time

1st round:

10 Deadlift 75% of 1RM
9 C&J 75%
8 Snatch 75%
10 Pull-ups
9 C2B
8 Bar MU

2nd round:

7 Deadlift 80%
6 C&J 80%
5 Snatch 80%
7 Pull-ups
6 C2B
5 Bar MU

3rd round:

4 Deadlift 85%
3 C&J 85%
2 Snatch 85%
4 Pull-ups
3 C2B
2 Bar MU

Skaalattu sarja:

10min AMRAP

15/10 cal Soutu
12 Seinäpalloheitto 20lbs(9kg)/14lbs(6kg)
8 Yleisliike boksin yli 60cm/50cm

DB flyes 4x10 reps