2 RDS:
02:00 STO 40/25
00:30 Rest
02:00 Hang Power Clean 60/40
00:30 Rest
02:00 GHD Med Ball Throw 6/4
00:30 Rest
02:00 Burpee
00:30 Rest

For time:
840 meter run
30 Thrusters (135,95)
840 meter run

11 wallballs 10kg
9 t2b
7 Burbees
5 C2b
3 Muscle up
1 Deadlift 100kg

Overhead Squat
Build to a 15-Rep Max

Alternating On the Minute x 12 (6 Rounds):
Even Minutes – 6 Dumbbell Squat Snatches
Odd Minutes – 18/14 Calorie Ski Erg
Climb in load to a heavy.

Conditioning
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
Wearing a (20/14) Weight Vest

Body Armor
3 x 12 Bulgarian Split Squats (Each Leg)
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

Strict Handstand Push-ups
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions

Clean and Jerk Complex
On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight

Conditioning
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)

3-Position Squat Snatch + Snatch Balance
5 Sets @ 63%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 78%

Pausing Snatch Pulls
5 Sets of 2 @ 94%
Pause 2 seconds at knee level

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

Conditioning
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)

1. Running
   1,600 Meter Run
   Rest 4 Minutes
   1,200 Meter Run
   Rest 3 Minutes
   800 Meter Run
   Rest 2 Minutes
   400 Meter Run

2. ”Sasquatch”
   Teams of 3
   For Time (30 Minute Time Cap):
   250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
42/30 Calorie Assault Bike + 21 Bar Muscle-ups

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Individual Version:
For Time:
100 Clean and Jerks*

*On the 3:00:
15/12 Calorie Assault + 5 Bar Muscle-ups

Weight Climbs Every 20 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Sama kuin Sali

Lämmittelyt
3 x 5

Sarjat
3x12

3 RFT:
- 50 sit-ups.
- 35 Back Squats (20/15 kgs).
- 20 Box jumps (24"/20").