BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

LUB

Mobility a lot: 45-60 min Mobility

Maastaveto 6x1x70%
Kyykky 2x4 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x4
Reverse crunch´es 3x max

12min AMRAP
10x Front Squat 50kg
15x Burpee bar facing
20xBox jump 60cm

50 naruhyppyä
30 kyykkyä
20 vatsaa
10 kulmasoutu

5 Rounds - Max Cal Row

► 1' Cal Row
► 1' D.U.
► 2' Rest

BBG

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

lepoja

3RFT
10 SA Bench Press (ea)
10 DB reverse Fly
3 Y,T,I,W

Emom 5
Clean pull + hang squat clean + split jerk @50-60%
rest 2 min
Emom 5
2 squat cleans + split jerk @60-70%
rest 2 min
Emom 5
1 clean and jerk @70-90%

Deadlift 2x1