3 rounds for time

• 300m row
• 10 push jerk (pick weight)
• 15 box jump

4 kierrosta aikaa vastaa

200m juoksua
30+30m single arm farmer carry 32/24
15 abmat sit-ups

3 kertaa Back squat 90-95% BS max:

3 - 3 - 3

Lepää 3-4 min.

16 minuuttia joka 2 mimuutti, vaihtele 1 ja 2 välillä:

1. 5 tng clean & jerks
2. 5 tng power snatches

Rx: 60/40

1. Row
2. 10 Db Snatch
3. 12 OHS
4. Rest

Keep HR Low

1 Power
1 snatch
1 OHS

Build up to a quality single. Reset possible after the power snatch.

Running intervals

4 x Every 6 min
800 m / 600 m

*you should get more than a minute rest. But the faster you run - the more you can rest. ;)

Find your 1 rep max for Push press in 20min

BikeErg

Max steady 20-minute effort for average watts/total calories/distance
Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 20-minutes.
Setup. Work through the PM monitor on the bike as follows:

1) “Select workout”
2) “New workout”
3) “Single time (20:00, split time 4:00)”

80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts.

Bear complex
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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Goal & Intensity:
- Today we’re testing your max weight in the Bear Complex. This will be your summer starting point – unbroken sets with good mechanics.
- One round = 7 unbroken sets of the following barbell complex:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (from behind the neck).
- Complete 5 unbroken rounds. Increase the load between rounds (not mid-round).
- Rest as needed between rounds, but perform a set every 4 min to be able to complete with in the time cap 20 min.
- Be conservative with weight increases – better to finish all rounds than fail early. The first 1–2 rounds should feel manageable – don’t burn out too soon.
- In order to get the endurance benefits from this workout, you need to complete unbroken sets; so pick a load that allows you to achieve that goal.
- Movement Standard:
Perform each movement clearly, we perform front squat and push press, no thrusters today. All squats must go below parallel, and presses must end with arms locked out overhead.
- RPE: 8–9/10. Aim for a heavy but technically clean final round.

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Beginner: Men 35 kg / Women 25 kg
Intermediate: Men 52.5 kg / Women 40 kg
Advanced: Men 70 kg / Women 47.5 kg
Experienced: Men 100+ kg / Women 70+ kg