Clean Pull 4x5

Rest as needed, use straps if needed. You can do these banded if you want.

RPE 4

WU:
(5-10min)
hip mobility
thoracic rotations

2 rounds of:
8 KB cyclist squat (2-3s down)
8 V-up / tuck up
8 KB jefferson curl

Jumping barbara

5 Rounds
20 Pull up
30 Push up
40 Sit up
50 Air squat
60 Double unders

3 Min rest between rounds

For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans @60/42,5kg
Strict Chin-ups
*200 Meter Run/Row after each set

Timecap : 20:00

CF GAMES Open 12.1
Complete as many reps as possible in 7 minutes of burpees.

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches/15 cm above their max reach. Score is total reps completed.

AMRAP 12 min:

1 Rope Climb
10 Burpees
15/15m Single Arm OH KB Carry

-Rx+:Legless Rope Climbs
Goal: 4+rounds

20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/42.5kg

Goal: Tough effort.
1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
Time cap 10:00
Rx+: 70/52.5kg

A,
Back Squat 5-1-1-1-1-1

Build to today's heavy 5.

--then--
5 x 1 @ 90-100% of A. Go every 60 sec.

E2MOM, 4 rounds (32min)
0-2min ski 16-40cal
2-4min C2Bike 16-40cal
4-6min Row 16-40cal
6-8min rest

50 or 60 Reps of the following exercises with a partner. Share reps equally. Other one works, other one rests.

DL (60/40 kg)
KBswing (24/16 kg)
Push up
Cleand and Jerk (60/40 kg)
Pull Up
Tater (24/16 kg)
Box Jump
Wall Climb
Knees to Elbow
Double Under

[Mr. Miyagi](

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