8 rounds
find the max weight in complex
1 clean
1 push press
1 hang clean
1 jerk

1A) HS walk 3x10m
1B) shrimp squats 3x6 alternating

3 Rounds
2:30 min work
1)Row
2)16 DB Over burpee + Db snatch (22,5/15kg) rest of the time
3)1 Round Cindy + Sled pull rest of the time
4)Rest

Every 60sek 5rounds

Power Clean
Hang power Clean
C&Jerk

Every 90 sek 5rounds
Power Clean & Jerk
C&J

Every 2min
C&J

Amrap (kalorit):

• 5min SkiErg
• 1min lepo
• 5min BikeErg
• 1min lepo
• 5min soutu
• 1min lepo
• 5min assault bike

Tulos kaikkien toistojen yhteismäärä. Kommenttiin laitekohtaiset kalorit.

Power jerk
9x3r @ 75%
Go every 45s.

A) Multiple Pause Front Squat
Build to a 4RM in 6 sets. Rest 2:00
- 4, 4, 4, 4, 4, 4
- pause slightly below parallel and slightly above, both for a 1 count.
- Match or improve on last week if possible

B) Hybrid Stance RDL
4 x 8-10. Rest 90s - 2:00

12 min EMOM
7 FRONT SQUATS 70kg/50kg

EMOM 10
3 Power Cleans
3 Front Squats
3 Push Jerks

10:00 Basic Endurance CrossFit
11:00 Deadlift + Metcon
12:00 Mobility

...are you ready for unknown ?