7x
Every 90sec
1 Power Clean + 5 Push Jerks
Work up to a heavy

3 rounds for time:

20 DB Snatch (alternate arms) 22,5/15kg
10 Single Arm DB Thruster (5+5)

Hit all reps unbroken!

RPE 4

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

3 Rounds For Time:
20 Deadlifts (245/165)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (60’s/40’s)
15/10 Calorie Assault Bike

For time :
5 Bear Complex @43kg/30kg
10 Toes 2 Bar
4 Bear Complex
10 T2B
3 Bear Complex
10 T2B
2 Bear Complex
10 T2B
1 Bear Complex
10 T2B
Timecap: 15mins

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