75 min

2.Conditioning
A. 8-minute AMRAP
5 (squat) Snatch @ 52.5/35kg (115/75lbs) > 5 HSPU
10 Toes to bar
15 Air squat
Result: 4 rounds + 8 T2B

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part B

B. 8-minute AMRAP
5 Power clean and jerk @ 70/47.5kg (155/105lbs) > 5 ring dip
10 Pull up
15 Box jump, 24/20″ > box step ups
Result: 3 rounds + 5 ring dips

Active recovery (walk, easy AB/row/ski erg) for 4-minutes before part C

C. 8-minute AMRAP
5 Deadlift @ 92.5/65kg (205/145lbs) > 5 cal row
10 Bar facing burpees > 5 burpees over the erg
Result: 5 rounds + 1 cal row

172/190

COOL DOWN
A. Walk for 5 minutes
B. Lunge and/or Thoracic Flow

@60-75% työnnöstä

5 rounds
Work time: 10 sec
Rest time: 50 sec

A. Kettlebell swing (heavy)
B. Row over burpee
C. Row cal

A: Back squat 3-3-3-3-3

3-pos. Snatch (floor,below the knee,hips)

Find 1rm
Bear complex

Time cap 5 min

Strength / Skill:
- 3x8 Back Squat

WOD - 5 Rounds For Time:
- 200M Run
- 15 Wall Ball (20#,14#)
- 10 Box Jumps (24",20")
- 5 Deficit HSPU

Post-WOD:
- 3x10 GHD Back Extension

Wiped. So much so, I did not look at my time on the way out. All RX aside from HSPU, used abmat for kipping HSPU.

5-10-15: bar over head-dead lift, standing box (45kg)

3 Rounds:
500 Meter Row
12 Deadlifts 125/85kg
15 Box Jumps 30″/24″

RACK JERK

Performance
5 x 1

Fitness
5 x 3

Warm up and perform sets across at 90-100% of Week 1‘s best successful lift. The goal is consistent reps, not PR attempts or press outs.

Post loads to comments.
Exposure 7 of 8

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AMRAP 9 Minutes:
3 Front Squats 205/145
9 Toes-to-Bars

The Front Squat come off the floor and should be heavy but unbroken. First rep can be a full Squat Clean. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.

Post rounds, reps, and Rx to comments.