Power clean 1RM
(tired)

30 kierrosta aikaa vastaan:

• 1 tempaus
• 1 rinnalleveto & työntö

N 42,5kg / M 60kg

For time
Run 800m
+
100-75-50-25 Double Unders
40-30-20-10 Wall Balls
+
Run 400m
+
20-15-10
Overhead Squats 50/35kg
Pullups
+
50/40 Cal. On a machine

3 Rounds of:
10 Clean & Jerk 60/40kg
20 Toes-to-bar

Every 3 minutes x 10 (max 2 minutes work)

8 Burpee box jumps 60/50cm
8 alternating DB snatch
20 DU

L1: 20/15kg
L2: 25/17,5kg

A) Max cal Row
B) 10m OHWL with Plate 20/10Kg, 10 Box Step Ups 10 Russian twist.

A rows while B does one round of prescribed workout. When B is done, switch. Record is calories on rower.

CONDITIONING
E3MOM x5

12 Double KB Deadlift
9 Double KB Clean (from hang)
6 Double KB STOH

RPE 3+ to 4

Target: interval training, use heavy loading. All rounds within 5sec.

"Power Ranger"
15 Power Cleans,
600m Run
10 Power Cleans,
400m Run
5 Power Cleans,
200m Run

Rx - 155/105

For time
21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar
Box Jumps

Gymnastic skills
4 rounds:
3+3 cartwheel
3 bridge ups
10 sit ups
3 wall climb
10+10 leg swings (side ways or straight)
3 forward rolls / 10m bear crawl
3 backward rolls / 10m crab walk
3 ring swing pull ups