RestDay!

2 Power clean+2 Front squat+2 Jerk
1 Squat clean+1 Front squat+1Jerk
Back squat 3x3+2x2

21/15/9

• one handed thruster w. Kettlebell
• burpees

• 7 Min AMRAP of:
One-Arm KB Clean & Jerk Dx (24/16Kg) 1 rep
One-Arm KB Clean & Jerk Sx (24/16Kg) 1 rep
Plyo Box Burpees Jump Ups (60/50 cm) 1 rep
One-Arm KB Clean & Jerk Dx 2 reps
One-Arm KB Clean & Jerk Sx 2 reps
Plyo Box Burpees Jump Ups 2 reps
One-Arm KB Clean & Jerk Dx 3 reps
One-Arm KB Clean & Jerk Sx 3 reps
Plyo Box Burpees Jump Ups 3 reps
Etc.

• 3 Round of:
BB Deadlifts (120/85Kg) 10 reps
Double Unders 50 reps
Then
3 Round of:
Double DB Thrusters (2X22.5/15Kg) 15 reps
Double Unders 50 reps
Then
3 Round of:
Toes to Bar 20 reps
Double Unders 50 reps

Lepoja

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 4-6 reps
Strict Ring Dips 3 reps + Ring Support 0:10-0:20
Pistol Squats 10 reps
Strict Toes to Bar 4-6 reps

Eilinen

A. snatch build to a tough single

B. back squat build to a tough triple in 12mins

C. emom – 3 burpee MU – 10mins

+

4sets
20 wall balls 20/14# 10′ target
amrap CTB chin ups
rest walk 3mins

Notes:
– take your time snatch does not have to be a 1rm
– back squat start clock then begin building
– unbroken wall balls, record CTB scores

Pull

1/4 Mile Run

20 Min Amrap
Even: Weighted Knee to Chest Bar Pull-up, Ring Pull-up, Fat Bar Pull-up
Odd: Rack Pull, 3 X Shrugs

50 Banded Pull Ups
50 Inverted Row
50 Knee to Chest

1/4 Mile Run