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

• 10 Minute AMRAP:

  • 8 Burpees
  • 8 KBS to eye level @ 35-53/16-35 lbs.
  • 25 Double Unders OR 50 Single Unders

50 cal row
40 medball clean
30 burpee
20 pull up
10 wall climb

WORKOUT 17.5 Rx’d (Ages 16-54)
10 rounds for time of:
9 thrusters 35 double-unders
M 95 lb. F 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

Squat
E2MOMx3 Back Squatx3

Snatch 1RM

4 Rounds for Time
500m Row or Bike (2 on bike, 2 on rower)