Goal is 12-15 Rounds of Power Cleans

30 min amrap of:
10 Power clean
Start with 40%/1RM, and perform 10 reps. Men add 5 kg after each set of 10, women add 2,5 kg every other round and 5 kg every other round.

10 min AMRAP

• 12 KB single arm power clean and jerk 32kg/24kg (alternating)
• 8 Toes to bar

Hold as long as possible, Once failed you have 10 seconds max to start next next. Score is total hold time. Longer is better.

Lunge Hold R
Bar Hang (knees at 90)
Lunge Hold L
OH Plate Lockout
Rx weight W: 10-25 M: 35-45

With remainder Timer

(In pair)

I Go, You Go

12x (6 each)
60sec ON/60sec OFF
5 Hang Power Cleans 50/35kg
5 Burpees
+
ME Squats

For Time:

For time:
row 1000m
30-20-10
box jump overs
OHS 40/25kg
row 500m

Stamina Conditioning
EMOMx6
Odd: 2 Pausing OHS (:10 at the bottom of each rep) , 95/65
Even: 10 TTB

Amrap:

• 60sek assault bike (kalorit)
• 10sek tauko
• 60sek thruster (N 15kg / M 20kg)
• 10sek tauko
• 60sek bar-over-burpee (pelkän tangon yli)

5x1 (Power Clean + Squat Clean + Jerk) )@60-65% of 1RM power clean. Touch and go rest as needed.

Harjoituksen tarkoitus: pidä painot hyvin kevyenä. Työntö voi olla raakatyöntö tai työntö saksiin. Lepää tarvittava määrä sarjojen välissä.

12 Minute AMRAP:

• 10 KBS to Eye Level @ 35-53/16-35 lbs.
• 10 Ring Rows or TRX Rows
• 10 Burpees

*For the Ring Rows or TRX Rows, set the height to where it challenges you but not where it is unbearable. On the other hand, do not set them so high that it is really easy to get 10 reps either. Find that happy-medium height that challenges you, but that you can maintain for 12 minutes.

Squat
E2MOMx3 Front Squat x3