AMRAP 12
12 Box Jumps
8 Power Cleans 60/40kg
6 Handstand Pushups

OTM 10 min
Thurster x 6
Bar over burpee x 2 - 6

Rx 42,5 kg/ 30 kg

For time:

1-10
Push Ups
10-1
Shuttle Sprint 10m
TC 8

“Bear complex” heavy single
1 power clean
1 front squat
1 push press
1 back squat
1 push press (BTN)

6:30 Basic Endurance CrossFit
7:30 Clean & Jerk, Technique
8:30 Strict Pull Ups + Metcon

12:00 Core

15:00 Clean & Jerk, Technique
16:00 Strict Pull Ups + Metcon
17:00 Basic Endurance CrossFit
18:00 Basic Endurance CrossFit
19:00 Clean & Jerk, Technique

Treeni
Strict/kipping hspu
6x2 v3
Negat. hspu 3x1

Hiki:
Negat. hspu 4x2 / käsilläseisonta pito 3x 10-15s
Box hpsu 4x8

rest 10min btw sets
Ergo cal

Build to Heavy Set of 3 Push Press

Split Jerk
Take 6 sets to build to a heavy 1. Rest 2:00
- Sets of 5,4,3,2,1,1
Option: Technique practice

Back Squat
4x4 @65->75%