Build to a heavy set of 3 Power Cleans

*Score = Heaviest Load

Wod
Treeni:
30/25 Cal row
30 Burpee Pull up
30/25 Cal row

Hiki:
30/25 Cal row
3 rounds
10 Burpee
10 Pull up/ring row
30/25 Cal row

3 rounds
200m row
10 C2B
8 back squats 90/60kg

Accessory
Treeni:
3 Rounds
Strict /kipping Hspu 6
UB Strict Pull up 20
V-ups 20

Hiki:
3 Rounds
Single arm db press 6-8
Ub Strict Pull up 20
Alternating V-ups 20
Bike 10 cal

Build to Heavy Set of 5 Push Jerks

Wod
Treeni
2 Rounds
500/400m Row
25 Dual DB Front squat 22,5/15kg
70 Double Unders
Rest 2 min between rounds

Hiki
2 Rounds
500/400m Row
25 Db squat/ Air squat
70 Single unders
Rest 2 min between rounds

30 EMOM:

1. 45s cardio of choice
2. 5-10 reps gymnastic of choice
3. 5-10 reps weightlifting of choice
4. 5 reps or 30s of strongman movement of choice
5. Rest

3RM

(7x3)

1) Submax T2B
2) Submax Tuplat/ sinkut

A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @50%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

B) Extra Wide Sumo Deadlift
4 x 3 @60%, every 60s.
- Reset on each rep.
- Stance as wide as mobility, technique and comfort allow.