Power Clean + Split Jerk ( 3 sec. hold on split )

6 - 8 x ( 1 + 3 ) x 50 - 65 % Of C&J

Time to complete 15 minutes.

4 sets
12/15 calories of rowing
50-75 double unders (dont use over 1 min 20s for these)
12/15 calories of rowing
3 rope climbs / 12-15 pull ups (can be kipping or strict and done most in 3 sets)
rest 4 min after each round.
time target 3-5 min, cap 6 min on each set.
Score is total time.

3 rounds
10+10 upright row
20 cossack squats
20 supermans
rest 1 min bwn

Valakyykkyssä punnerrus niskan takaa kepillä 3x10 toistoa

3-4 rounds
60m heavy farmers walk
10-15 ring row
10-15 push ups
alt time one full round with partner.

1) Clean 3x1x80%, 3x1x90%
2) Dip 3x3x60%

Alkavalla 3 minuutilla 24min ajan

1. Soutu/pyörä/hiihto
2. 6+6 askelkyykky taaksepäin käsipaino pään yläpuolella + 6+6 moottorisaha soutu käsipainolla, tempo 2012

Every Beginning 90s x 7
3 Deadlift 60-70% (dead stop, no belt)

1 x Clean
2 x Front Squat
1 x Jerk

3x10 (2min rest between sets) @ 60%/1RM