4x

EMOM 7
A) 12-20 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Ring Rows
F) 12-20 Sit-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Push press & jerk

4 x 3 push press + 3 jerk fast&moderate not too heavy

AMRAP 13

5m Handstand Walk
250/220m Row
30 Double Unders

Full Round then Change

5 ROUNDS FOR TIME
8 Power Snatches (60/43)
10 Burpees Over Bar
12 Kipping Chest to Bars

5 ROUNDS FOR TIME
8 Power Snatches (light)
10 Burpees
12 Kipping Pull-Ups / Ring Rows
RPE 9
Timecap 18:00

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-

EMOM 12
Clean + 2 Hang Clean + Jerk
Work up to a heavy complex.

1RM Power Clean

Power clean 5 x 1

Deadlift ( Deadstop )

3 x 3 @ ~70%
3 x 2 @ ~80%

Go Every 3:00

Pull up
5 x 1

C&J Complex

Every 1.20min x 6
1 Squat clean + 1 High hang squat clean + 2 Split jerk with 2s pause at the catch
@60-65% of 1RM

Huom!
Prosentti on suuntaa antava. Tekniset painot!