Big Clean Complex 1-1-1-1-1 (15 mins)

Add weight for each set, for the last set find the heaviest weight possible for the day!
Rest as needed between sets.

--5 sets
--1 set =
--high hang squat clean + hang squat clean + full squat clean + push press
--high hang squat clean + hang squat clean + full squat clean + push jerk
--high hang squat clean + hang squat clean + full squat clean + split jerk

--no dropping the bar during the entire complex, rest as needed between rounds

Practice Pose Running Drills

30 Minutes on the Clock with a partner:
400m Farmer Carry (32/24kg)
Remaining time: Max Distance Run/Stairs/Row/Ski

• One person works. Split however desired.
• Score = total distance completed

9x
Every 90sec - 5 Touch and Go Power Snatch, work up to heavy

10-11 Basic Endurance CrossFit
11-12 Kettlebell
12-13 Ravitsemus&tavoitteet

On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

In teams of 2:
AMRAP 5:
Partner Wallballs (20, 14)

Rest 60s

AMRAP 5:
Toes to Bar

Rest 60s.

AMRAP 5:
DB Turkish Get-ups (50, 30)

Rest 60s.

AMRAP 5:
DB Single Arm Hang Power Clean + Press (alt. Arms) (50, 30)

Rest 60s.

AMRAP 5:
Partner Wheelbarrow

Rest 60s.

AMRAP 5:
Partner Wallballs

5 rounds for time: Rest as needed.

12 wall ball shots (9/6kg)
6 box step overs (24/16 kg)

time cap: 10 min

4 rounds for time
8 x Hang power clean + Push jerk 40/60kg
16 x Toes to bar

Timecap 11min

"DT"

Five rounds for time of:
12 Deadlift
9 Hang power clean
6 Push jerk
Weight :
level 1 @60kg/40kg
level 2 @50/35kg
level 3 @40/25kg
Timecap : 15 mins