"Death by Clean & Jerk"
Every minute complete the following ladder:
3 Hang Cleans + 1 Jerk, rest remaining minute (155,105)

3 Hang Cleans + 2 Jerk, rest remaining minute
3 Hang Cleans + 3 Jerk, rest remaining minute
3 Hang Cleans + 4 Jerk, rest remaining minute ... etc.
Note: Go until you cannot complete the designated round in the minute.

Post WOD - Not For Time:
30 DB Box Step Ups
200M Farmers Carry
30 DB Box Step Ups

30 GHD Back Extensions

4 Rounds for Time :

► 25 Jumping Squats
► 25 Push Ups

a) max set of bar muscle ur or ring muscle up
b) 10 min emom, every 2 min 50 % of max

Eilinen/Lepo

15 Min AMRAP Partner WOD;
1 athlete will perform the sequence whilst the other holds plate above head 20/10KG

15 Wall Ball (9/7KG 3.05m/2.75m target)
10 Box jumps (L/M)
5 Burpees

After the above is completed athletes will switch. Score is total number of rounds and reps completed.

unilateral KB front rack hold squats 3x5/5

backsquat 10-8-6-4-2 reps, increasing weight

Power snatch + overhead squat 6 x 2

Keskivartalon hallintaan ja vahvistamiseen. Soveltuu vasta alkaville sekä kokeneille treenaajille.

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5

Mid Hang Snatch 3 x 5

• 5 Round not for time of:
Rope Climb 2 reps
(Seleziona la variante: Standard, Legless, Legless con Vest (9/6Kg))
One-Arm KB Press 8 reps unbroken/side
Double KB Front Rack Walking Lunges 16 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)