5 rounds for time
4-10 BMU / C2B / Pull up
10 burpees
14 V ups / tuck ups

*Choose pulling movement and the reps so you can go unbroken
*Rest 1min between rounds
*TC15min

5 @ 60%
2 x 4 @ 64%
3 @ 68%

% of 1RM BS

20 minutes:

• Snatch doubles

Back squat
1 x 5 @65% of 90% 1RM
1 x 5 @75% of 90% 1RM
1 x 5+ @85% of 90% 1RM

*percentages counted from 1rm
58,5
67,5
76,5

*If you did these last month - You can add 5 kilos to your 1rm and count from that. If you didn’t and you don’t know your 1rm try to guess it with your coach. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

4 x 4

80% of 1 RM C&J

Three heavy sets of three, with increasing load

3 rounds for time:

• 30 squat cleans @95/65-lbs or 42,5/30 kg
• 30 pull ups
• 800m run

Partner amrap for 10min (you go, I go)

• 1 skin the cat
• 30 DUs

For time:

YGIG

21 - 15 - 12 - 9 - 6 - 3

Thruster 42,5/30kg
Pull-Up

Time Cap 13min!

30min otm

• power clean + clean + clean thruster
• increase weight after 10 and 20 minutes