1 Mile Run

A,
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
75 Hang Power Snatches, 61/43kg
180 Bike Calories

Accumulate in any order.

Complete in teams of 3.

2 people can work at a time while 1 person rests. Rotate through as needed.

C,
3 rounds for quality of:
Single Arm Suitcase Carry, pick load, R 15m
10 L/10 R Lateral Med Ball Toss, pick load
Single Arm Suitcase Carry, pick load, L 15m
Hanging L-Sit Hold, 20 secs

A) Snatch

Snatch balance, nousu raskaaseen ykköseen.
Sitten: 1 x 90%, 1 x 85% & 1 x 80%

B) Clean & jerk

EMOM for 10 minutes of: 1 Power clean & jerk @ 75% (of clean and jerk)

C) Squats

Front squat, nousu ykkösillä 75%. Keskity terävään ylösnousuun.

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

6 Rounds For Time:

5 Strict Ring Dips
3 D-ball To Shoulder 60/40kg
1 D-Ball Sprint 10m+10m

5 Rounds For Time:
500 Meter Row
15 Overhead Squats 40/30kg
5-4-3-2-1 Rope Climbs

Light Option

4 Rounds
300m Row
15 OHS
10 Pull-Ups / Ring Row

1-2 min Rest btw Rounds

4x5 Front squat+jerk

A,
Bench Press 10-8-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build to a heavy set of 5 within 3-5 sets.

Goal- Go heavier than last week.

C,
2 rounds of:
Partner 1 do:
Farmer Carry, pick load, 200 m
Partner 2 do:
max rep Machine Calories
--then--
2 rounds of:
Partner 1 do:
Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
max rep Machine Calorie
--then--
2 rounds of:
Partner 1 do:
15 Sandbag Ground-to-Overheads, pick load
Partner 2 do:
max rep Machine Calories

Machine Calories- Bike Erg / Row

Complete in teams of 2.

Score is the total amount of calories that you complete as a team.

C,
3 rounds for quality of:
8 L/8 R Single Leg Deadlifts, pick load
Static Bird Dog Hold, L 30 secs/R 30 secs
5 L/5 R Single Leg Broad Jumps

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

AMRAP 2 X 6min Rounds:

30 Air Squats
20 Push-Ups
10 Chest To Bar Pull-Ups
Max Squat Snatches (135/95)

Rest 2:00 Between Rounds.

KILOS- (61/43)