10 rounds for time: 10 c2b + 10 x box jump + 10 cal row

Warm-up: Easy swim for 200m
A: Swim 12 x 100 m. Rest 45 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-up: Easy swim for 200m

For reps

• 1 minute of double-unders
• 1 minute of alternating single-leg squats
• 1 minute of hang clean and jerks
• 2 minutes of double-unders
• 2 minutes of alternating single-leg squats
• 2 minutes of hang clean and jerks
• 3 minutes of double-unders
• 3 minutes of alternating single-leg squats
• 3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

CLEAN & JERK

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

E2mom 12min @ 50-65%
1 Power clean
1 Hang Squat clean
1 Split Jerk

E2mom 26min @70%->
1 Clean & Jerk

Active recovery

A: Burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 3set
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

Active Recovery

INTERVAL 3 kierr. 40/20sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10
- Am. heiluri x 12
- Maljakyykky x 10
- Rive+työntö x 8+8
- Burpee x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)