Clean & Jerk
10x1 @70%++

18min alkavalla 2 minuutilla

1. 8-10 2kp pystypunnerrus L-istunnossa
2. 8-10 punnerrus korokkeille, laaja liikerata ja rauhallinen tempo
3. 10-12 rengassoutu

3 Kierrosta aikaa vastaan:

30 Tuplaa tai 60 sinkkua
8 Raakatempausta 30/25kg
6 Burpeeta tangon yli

TC: 8min

5 rounds, go every 4th minute;
4 x Clean and Jerk @ 70%+ (use your most efficient style)
Run x 400m

Record weight, clean and jerk style and other details.

Record time, weight and a summary of the happiness you experienced.

60 x Step Back Lunge (with KB at chest)
50 x Wall ball
40 x Burpee
30 x Russian Swing (1-arm, alternate arms each rep),
1 x Stairs

Record time, weights, scaling and other details.

NASTY NANCY

5 ROUNDS FOR TIME

500M RUN
15 OHS (RX- 84/57kg)
15 BAR FACING BURPEES

T.C 25 min

LIGHTENED LOAD OPTION A

INTERMEDIATE- M 43-70kg F- 29-48kg

SCALED REPS OPTION B

INTERMEDIATE

5 ROUNDS FOR TIME
500M RUN
7 OHS ( 84/57kg)
15 BAR FACING BURPEES

BEGINNER

4 ROUNDS FOR TIME
300/400M RUN/WALK/JOG
10 OHS (LIGHT)
10 BAR FACING BURPEES

Metcon (reps)
With partner AMRAP in 20 minutes of:
250/200m row
5 Squat snatches 70/45kg

*You go, I go.

Accessory:
4-5 Rounds of
10 Hamstring curls on rower
10+10 Weighted lunge - light
60s wallsquat

Weightlifting - Clean

EMOM for 15 minutes: Clean pull + hang clean.

Metcon (time)

With partner 5 rounds (each) for time of:
50 Double-unders
35m OH walking lunge 20/15kg plate
20 Wallball shots 20/14lb

You go, I go. One round at a time.
Timecap: 30 minutes.