7 sets
New complex every 90sec
Clean + Hang Clean + Jerk

Hang clean 4 x 4 (60/60/65/65 %)

Tulemme seuraavina viikkoina nostamaan prosentteja joten ole fiksu kilojen kanssa. Laadukkaita nostoja!

3 Rounds For Time:
10 Power Snatches 50/35kg
20 Box Jump
30 Wallballs

Complete 1 Unbroken Set For Reps

• This should be kipping Chest to Bar Pull Ups or Butterfly Chest to Bar Pull Ups
• Use Band if needed 6+ Unbroken
• Beginner make Kipping Pull Ups or Strict Pull-Ups

Deadlift 6 x 2 @ 80% 1RM, rest 2:00.
Full reset between reps.

AMRAP 15

4 pull up
8 Db snatch @22,5/15kg
12 wallball

AMRAP 15

20 s.a Db stoh@22,5/15kg
20 sit up
20 box jump over

CF Games Open 23.2.B

Establish in 5 min:
Thruster 1RM

---

23.2.a and 23.2.b

RX
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

———

(Scaled Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

———

(Foundations Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

3 rounds
1:00 ergo
30 single unders
5 inch worm
6/8/10 jumping air squats
5+5 strict db press

Aikaa vastaan:

100 Kyykkyä 1 KP/KK räkissä
80 Istumaannousua
60 Kp/Kk tempausta
40 Leukaa
20 Seinäkävelyä

TC: 22min

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