Power clean + Hang squat clean + jerk
(max 60%)

• Focus: Technique / speed

1) Sumo Deadlift against a band: 1RM. Rest 2-3:00

– We performed a heavy double on 23/10/2017
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
– Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

AMRAP 5:
Buy-In: 50 Wallballs (20/14lbs)
12 Deadlifts (85/60kg)
12 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14lbs)
9 Deadlifts (100/70kg)
9 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14lbs)
6 Deadlifts (125/85kg)
6 Bar over Burpees

1) bar MU 4x3
2) FG hang 4x15s

3 sets of (90sec rest)
ME Unbroken Pushups

Strict
Controlled

1min Arm over arm Sled pull
1min Box Step Up w/2KBs
1min Devils Press w/2DBs
1min Rest

8 min AMRAP
5 weighted pull ups 15kg/5kg
20 cal row
5 weighted dips 15kg/5kg
20 DUs

AMRAP 10

21 Wall Balls
15 Toes-to-bar
9 Clean & Jerks 60/40kg

Leg killer for time:

Back squat (60 / 40 kg)
10-9-8-7-6-5-4-3-2-1

Box jump
1-2-3-4-5-6-7-8-9-10

Vuorottele molempia liikkeitä: 10x BS & 1x Box jump, 9xBS & 2xBox jump jne...

21-15-9 for time of:

21-15-9
Thrusters 42,5/30kg
Cal row