CLEAN AND JERK COMPLEX
Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

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For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups
Post time and Rx to comments.

Pre-WOD:
- Work up to a heavy snatch; power or squat snatch
Note: Work all phases of snatch in preparation for heavy work

WOD - For Time:
- 10, 8, 6, 4, 2 Power Snatch (135#,95#)
- 50 DUs between each set

Post-WOD:
- 10,8,6,4,2 Weighted Sit Ups
- 10,8, 6,4,2 Unweighted Sit Ups
Note: Alternate between weighted and unweighted

Pre-WOD
-work up to a heavy Clean & Jerk

WOD - For Time (15 minute cap)
21-15-9
-Squat Clean (#135/95)
-HSPU

No mod on HSPU!

Pre-WOD:
- Deficit DL (7 X 3)

WOD - 3x5 min rounds w/ a 1 min break between rounds:

-400 meter Run
Time remaining , AMRAP of:
- 8 DL (225/155)
- 8 Bar Facing Burpees
- 8 Box Jumps

Post WOD:
- 3x1 minute weighted planks

Got them lungs a burning, and sweat falling!

TEMPO PRESS / TEMPO SUMO DEADLIFT SUPERSET
A1) Tempo (31×1) Press:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.

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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit
Use a controlled tempo on the eccentric of the presses and rows.
Post loads used to comments

~ Lämppä: leikki mobbailut
~ Core: kaaripito 6x 20s
~harjoitellaan rengassoutua
~ metcon:
10min
kyykkyhyppy 5x
Rengassoutu 5x
punnerrus 5x

Loppuvenyttelyt

40 Min of:
Run @ 60-70% MHR + Run 800 m @ 90% max effort @ 10:00, 20:00, 30:00 e 40:00 Inizi correndo al 60-70% poi al 10 minuto allunghi di 800 m poi ritorni a correre al 60-70% e poi al 20 min ripeti l’allungo e così via sia per il 30 che il 40 min.

3 x rinnalleveto + 3 työntöä saksiin

Every two minutes, for 10 minutes (5 sets):
Bench press
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Bench press x 8-10 reps @ 75-80%

6*6 etukyykkyä reilulla palauttelulla.