5-5-5 of:
BB Back Squats
85-90% 5RM 5-5-5 reps

käsilläseisontaprogressioita

1) 15 minutes to establish a 1RM Snatch.

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

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#

35+

Five rounds for time of:
70/47,5kg Deadlift, 12 reps
70/47,5kg Hang power clean, 9 reps
70/47,5kg Push jerk, 6 reps

A) For total time:
40-30-20-10
Rowing / Ski / Assault Bike Calories
- Rest 90s between sets.
- 16:00 Cap

B) For time:
50-40-30-20-10
UB Double Unders
*Rest as needed between each set. If you break you must start your SET over!
- Rx+:(Reps of 100-80-60-40-20)
- 10:00 Cap

C) For time:
100 Calories on the Rower / Ski / Assault Bike
10:00 Cap

Weightlifting:
Upper Circuit - 1-1-1+-2-4-8-16

Crossfit:
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
10 Toes to Bar

Recovery and Mobility
Open Gym

For time.
- 50 DU.
- 50 Wall ball shots (9/6 kgs).
- 50 Box jumps (24"/20").
- 50 Hollow rocks.

Time cap: 10 min.

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

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TECHNIQUE
10x RDL *jerk grip + 5x THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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SNATCH DEADLIFT TO HIP + SNATCH + OHS
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN + SPLIT JERK
*split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 70%, jerk-%, rest btw sets 2min

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FRONT SQUAT *tc 15-20min
5@barbell, 3@up to 70%, 1@up to the maximum of the day, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep