1000m row
75 air squats
50 dumbbell swings, 55lbs

AMRAP 15
30 Box jumps 24/20"
10 Deadlift 135/90kg

Clean & Jerk Warm-up 1

3 rounds

3 front squats
3 tall clean
3 high hang clean
3 hang clean
3 clean fro the deck

Clean and Jerk Warm-up 2

3 x 10 jup into split + 3 Sec pause

focus is on consistency of foot position"

Clean and Jerk warm up 3

3 rounds

3 behind neck press in split
3 behind neck jerk balance
3 behind neck jerk

Strength

2 Clean + 1 Jerk @ 60% 3 sets

1 clean + 1 jerk @ 70% 2 sets

1 Clean + 1 jerk @ 80%"

The Girls - part 1 - TEAM - FT
CAP 50 min

Fran 21-15-9
Thrusters 43/29 kg
Pullups

Amanda 9-7-5
MU
Squat snatch 61/43 kg

Grace
30 C&J 61/43 kg

Diane 21-15-9
DL 102,5/70 kg
HSPU

Karen
150 WB 9/6 kg

burpee 1min
1min rest
du 3min
1min rest
4 min me 2 box + 2 push ups
4 box + 4 push ups,, 6+6,,,

post total reps for score

EMOM 30

A. 45 s row
B. Amrap pistol squats
C. Rest

Joka 2. minuutilla 5 kierrosta

15/12 cal soutu
10 yleisliike

Deadlift 1 RM

Rinnalleveto + etukyykky

5 x 2 + 2, AHAP