2 x Hang Power Cleans

4x
3min ON/90sec OFF

Alt. A and B

A) AMRAP of
7 Ground to Overhead 60/40kg
7 Pullups
7 Box Jump Overs

B) AMRAP of
8 Front Squats 60/40kg
8 Single Arm Devils Press 22,5/15kg
10/7 Cal. On a machine

5 SETS
1 Snatch Deadlift
+
1 Hang High Pull
+
2 Hang Power Snatches
- Start Light and Build to Moderate.
- Rest As Needed b/t Sets

ROW 2x800m, 3 min break between sets

4 ROUNDS FOR TIME
30 Russian KB Swing @32/24kg
25 Burpees to Target
20 Hand Release Push-Ups
Timecap: 23 mins

EVERY 3:00 FOR 5 SETS...
20/15 Cal Bike/Row/Ski
10 Overhead Squats @60/43kg
-Rest in Remaining Time-
(Score is Slowest Set)

Scaling: Front squats in place of OHS

AMRAP x 10 MINUTES
5 Hang Power Cleans @52/35kg
10 kipping pull up
30 Double Unders / Single Unders
*Increase by 15 reps each round. 30-45-60-and so on…

scaling : ring row

Vaihteluviikko:

A)
Nousu kakkosilla rinnalleveto riipusta saksiin.

B)
5x 2min välein kompleksi:
1 rive raakana 1 rive riipusta kyykkyyn
(Nousu mukavaan kuormaan)

WORKOUT (PERFORMANCE)
AMRAP x 7 MINUTES
8 Back Squats @75/52.5kg
10 Hand Release Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats 60/42.5kg
8 Hand Release Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters @42.5/30
6 Hand Release Push-ups
100m Run

---

WORKOUT (FITNESS)
AMRAP x 7 MINUTES
8 Back Squats 60/42.5kg
10 Push-ups / Incline Push-Up
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats @42.5/30
8 Push-ups / Incline Push-Up
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters @35/25kg
6 Push-ups / Incline Push-Up
100m Run

• All barbells taken from floor during the workout
• RPE 7

Weightlifting - Clean and jerk

Build up to a heavy set of clean pull + clean + jerk

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)