C.
Every minute, on the minute, for 18 minutes:
Power Clean
*Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
*Sets 7-12 – 1 rep @ 75-80%
*Sets 13-18 – 1 rep @ 80+%

Work as heavy as possible in the final 6 sets.

4 rounds:
1 minute Pull-Up, 1 minute rest
1 minute Push-Up, 1 minute rest

Push Press
1x5 (70%) 5 set.

MetCon:
“Barbara” Partner WOD
5 Rounds For Time:

Only 1 person can work at a time

(3 minutes rest between rounds)

AMRAP 4min
3-6-9-12... reps of
ring dip
knee to elbow
rest 4min
AMRAP 4min
3-6-9-12... reps of
handstand push up
box jump

5 kierrosta

5 leuanvetoa
6 etunojapunnerrusta
7 valakyykkyä

In Teams of 2
3 Rounds (split how ever you wan’t)
25x Bench Press (45/75kg)
25x DB Devil press (2x 12,5/2x 20kg)
100x Double-under
Tc: 18min

In Teams of 2
3 Rounds (split how ever you wan’t)
25x Clean (40/60kg)
25x Front squat (40/60kg)
100x Bar over burpee
Tc: 18min

• 40 Min of:
1st Min
Row 15-20 Kcal
2nd Min
Skierg 15-20 Kcal o Burpees 15-20 reps
3rd Min
Run 200 m o Assault Bike 12-17 Kcal
4th Min
Rest
Oppure:
• 5 Round of:
Swim 100 m
Burpees 20 reps
Run 400 m
@ 70-80% MHR

40 - 60 minute Bike, Run or Row

WL
Clean and jerk 5-5-5-5-5 reps
Conditioning
12'AMRAP
2 Clean&Jerk
4 HSPU