52% of 1RM C&J or RX 70kg/50kg but ONLY if 1RM is 135/95kg

EMOM for as long as possible
3 Power Clean
3 Front Squat
3 Push Jerk

If you complete 10 rounds add 1 rep to each movement every round!
For example 11th minute 4-4-4, 12th minute 5-5-5...

CAP 15 Rounds!

Workout 17.1

For time:
10 dumbbell snatches (22,5/15kg)
15 burpee box jump-overs (60/50cm)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

• 1x5@60%
• 1x5@65%
• 1x5@65%
• 1x5@65%

Takakyykky 10-10-10-10-10

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

• Dumbbell squats
• Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

4x5 Shoulder Press
Moderate weight

1 set of max Push Up´s

-Straight body
-Chest touches the ground
-FULL range of motion
-Max 3sec at the top

1 RM in front squat

Find your 3RM push press max

1 x Clean + 2 Split Jerks
20 mins to work on consistency.