A. Warm up

B. Workout 17.2
Complete as many rounds and reps as possible in
12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars/ knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups /pull-ups /jumping chest-to-bars
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
M 50-lb. dumbbells
F 35-lb. dumbbells

C. Every 3:00 for 7 rounds
400m Row/Ski

With a running clock...
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single OHS
3. 5 minutes to work up to a heavy single Snatch Balance
4. 5 minutes to work up to a heavy single Squat Snatch

8 min AMRAP:
-7 Thrusters (95/65)
-7 C2B pull-ups/ scaled: regular pull-ups
-30 Double unders/ scaled: 60 single

21-15-9-6-3

Raaka rinnalleveto 60/42kg, paino siten että rinnallevedot pystyy tekemään ilman pidempiä taukoja
Etunojapunnerrus

Snatch
EMOMx8:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch

10 power clean
10 front squat
10 push jerk

try to stay unbroken for all 30 reps

Remember! Last set is MAX reps to your limits regardless of rep count!
Front Foot Elevated BB Reverse Lunges 4x6-8/ (on 1-2 45lb plates)
Single Arm DB Row on Bench 4x8/
Oblique V-Up Rolls 8-12/ (see video @ 2:20)
4min
20

”Bring Sally up”

-with KB, plate or even wallball.

4min AMRAP
3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @42,5/30kg
AMRAP Burpees

rest 4min

4min AMRAP
2 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @60/40kg
AMRAP Burpees

rest 4min

4min AMRAP
1 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Jerks @70/50kg
AMRAP Burpees

rest 4min

(Score: Burpee-reps)

Finnisher for quality
In pair
8x30m FR Walking Lunges (4x30m/pers) (heavy Barbell or KB:s)

Power clean + Hang squat clean + Split Jerk
(Focus on speed&technique / 50-75%)