8x2min

A) 30 Tuplaa/ 60 Sinkkua 6+6 KP-tempausta

B) 8 Thrusteria 35/25kg 5-8 Tangon yli burpeeta

*Tee kerran liikkeet aikaikkunassa ja lepää loppuaika.

Clean & Jerk 1RM

10 shoulder presses

4x45s ON 1min OFF

A) Viivajuoksu
B) Seinäpallo

three sets of three, using 100-110% of your Clean 1RM

12 sit ups
6 Bar MU
12 DB hang clean & jerk 22.5/15kg
6 Bar MU
12 sit ups

Rest 2 mins after each round. Post time upon completion.

Scaled option: 3 MU
Scaled option 12 pull ups / c2b

Build to a Heavy 1-Rep Power Snatch

• 18:00 to find the heavy single
• Option: Technique practice
• RPE 10

On the minute for 8min
1 power clean & push jerk @60%+

Emom9

1. 5 kipping toes to bar
2. 3 strict toes to bar
3. Rest

Scaled :
1. 5 kipping (high) leg raise
2. 3 strict (high) leg raise
3. Rest

POST-WORKOUT STRENGTH
ON AN 15:00 RUNNING CLOCK...
Build to a Moderate Set of 3 Back Squats

• Start moderate and build to moderate with 3 reps in reserve. Goal is to build off of the squats from the workout and see how it impacts with the moderate load.
• RPE 7, 3 reps in reserve.
• Daily video: https://vimeo.com/792408490