CLEAN COMPLEX

Every Other Minute on the Minute x 12 (6 sets):
Clean Pull + Hip Clean

Post loads to comments.
Exposure 7 of 8

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3 Rounds for Time:
400m Run
21 Pull-Ups
12 Push Jerks 155/105
The 400s are RUNS, not jogs. The Jerks should be on the heavy side of medium for you, unbroken on the fast end, but 2-3 quick sets is ok. Scale some volume on the Pull-Ups or to Jumping Pull-Ups as needed.
Post time and Rx to comments.

AMRAP 8 Minutes:
10 push press
10 cleans
Weight:
43 / 29 kg push press
52 / 34 kg clean

Toisto Harjoite

1. 4+4 Takakyykky + niskan takaa vauhtipunnerrus
2. 4+4 Etukyykky + vauhtipunnerrus
3. 4+4 Tempaus nivusista + valakyykky
4. 4+4 RV nivusista + etukyykky 4+4
5. 4+4 RV nivusista + raakatyöntö 4+4
   
6. 4+4 RV nivusista + työntö vasen+ oikea 4+2+2
7. 4+4 RV polven yläpuolelta + etukyykky +työntö 2+2+4
   
8. 4+4 Valakyykky + niskan takaa punnerrus kyykyssä tempausote
9. 4+4 RV nivusista +polven yläpuolelta + työntö 2+2+4
   
10. 4+4 RV nivusista + polven yläpuolelta + työntö 2+2+4

2 rounds
1 min jog/light run
1 min row
1 min ski
1 min bike erg
first round easy , second easy/moderate. rest 10-20 sec bwn movements. when done on first round do some dynamic
streching before going next round. Same thing after second warm up round.
then
60m run at workout pace
100m row
100m ski

HS- walk skill for 10-20 min

2 x 1 min plank hold + 3 min back plank hold (neck and legs on a box), rest as needed.

30 snatches for time (100/70 kgs).

Choose ONE of the following sports:
Swim (THU): Repeat :30 on, :30 off until form/pace deteriorates
Bike (THU): Repeat :30 on, :30 off until form/pace deteriorates
Run (THU): Repeat :30 on, :30 off until form/pace deteriorates
Row (THU): Repeat :30 on, :30 off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.

Max effort!

10 Rounds For Time:
5 - Overhead Squats (135/95)
5 - Burpees