Build to a Heavy Single

CONDITIONING

5 rounds for time

20/15cal Row
12 Deadlift @70/47,5kg
9 Hang Power Clean
6 Jerk
3min rest

RPE 4 on each round (with 3min rest you should be able to hit all rounds within 10sec)

Target: unbroken barbell work

Tailoring Options:
Decrease the load to fit your fitness level.

Heavy set in complex of:
1 Push Jerk + 1 Split Jerk x 10 sets

• Rest as needed.
• Option: Push Press: 5-10 x 5 reps. Rest 90s.

7 Rounds. :45 ON, :15 OFF (Amrap)

Hang Power Clean 50/35kg
Ski/Row (Calories)
Kettlebell Swing 24/16kg
Double Dumbell Reverse Lunge
Sit Ups

Metcon:
21-15-9
Hang power clean 50/35
Push press

25 abmat rutistus suorat vatsat
25 abmat rutistus vinot
25 abmat vatsa koko liike

20 hollowkeinunta
20 hollowkeinunta vino
20 hollowkeinunta vino

Warm up(10)
10 jax
10 pik n grass
10 side lunge
10 shuttle runs
10 hollow rocks
10 walkouts
10 plyo
10 pvc good morns
10 halos
10 pass thru

Workout(35)
This workout is completed as follows: 1 snatch- 2 burpees, 1 snatch- 3 bfsu, 2 burpees, 1 snatch-4 hang clean, 3 bfsu, 2 burpees, 1 snatch and so on.
1 snatch 105/75- challenge- 145/95
2 burpees
3 bfsu
4 hang clean 105/75- challenge-145/95
5 squats
6 box jump/step up 24/20- challenge-bj
7 sh 2 oh 105/75- challenge-145/95
8 lunges
9 dips
10 deadlift 105/75- challenge-145/95
11 pull ups challenge-chest to bar pull up
12 hundred meter run or 1500m row

Finisher
50 slow bicycles
1 min samson stretch per side

Power Snatch
4x4x75%
Lift Every 3min

KB Turkish Get-Up
Find 1RM for Both Arms in 12min

Sots press
5x5