Push jerk 5 x 3 ~60%

Box step ups with barbell

5 x 8+8 alternating@40-50% BS 1RM

Snatch pyramid ( squat snatch)
10 Reps @40/30kg
8 Reps @ 50/35Kg
6 Reps @ 60/40kg
4 Reps @70/50kg
2 Reps @80/60Kg

Time Cap 8 Mins

For Time. Go in 2 heats adjust weight if needed but increase as reps go down.

60%/2
70%/2
75%/2
80%2
85%/2
90%/1

For time:
500m row
50 box jumps 24/20"
500m row
25 box jumps 24/20"

Tempaus (raskas)

60%/2
65%/2
70%/2

AMRAP 5
50/35 Calorie Row (40/30cal ski)(30/25 ab)
AMRAP Macho Man (50/35)

rest 5 minutes

AMRAP 5
35/25 Calorie Row (30/25 ski)(25/20 ab)
AMRAP Macho Man (60/42.5)

rest 5 minutes

AMRAP 5
20/15 Calorie Row (18/14 ski)(15/12 ab)
AMRAP Macho Man (70/50)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

BB SUMO SQ 4 X 15
Break parallel, trunk stability & IAP

“Helen”
3 rounds for time
400m run
21 KBS 24/16
12 pull ups