A.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B.
“Grace”
30 Clean & Jerks (135/95 lbs)
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

For Time:
3 Rounds of

• Row 1000 m
• Wall Walk x 10

For time:
1200m run
9 Toes to bar
9 Burpees
800m run
15 Toes to bar
15 Burpees
400m run
21 Toes to bar
21 Burpees

Running can be subbed with 1500-1000-500m rowing.

5 minutes AMRAP

jump squats x 10
Burpees x10

7 minutes

For Time
10 x Burpee
10 x Deadlift (100/80kg)
20 x Burpee
10 x American swing (32/24kg)
30 x Burpee
10 x CTB

In teams of three...
Row 5km

(if team of two... row 3300m)

5 rounds for time;
20 x Sit-Up
80m x Farmer Carry

Record load and time.

3min työtä - 1min lepo, 4 kierrosta (yht.15 min)
jatketaan, mihin jäi, kierrokset lasketaan

10 x wallball
10 x leuka
10 x kuula swing
30 x DU

4 kierrosta:
Soutu 250m
12 x pistols
12 x leuka
1 min tauko kierrosten väliin

Seated with splayed straight legs double overhead DB Press
4x10

superset with

TRX Tricep Extension
4x15

superset with

Plank Push up
4x20

3.5 minute sets
20 minutes