5-5-5-5
Push Jerk

*Start Light-Mod and build to Mod-Heavy.

EMOM x 8 MINUTES
3 TNG Power Snatches

Start Light and build to Moderate

ON A 15:00 RUNNING CLOCK...
Build to a 1-Rep Heavy Clean and Jerk

Shoulder press 5x3x75%

Thruster for load:
#1: 3 reps

3 SETS
500/400m Row/Ski
30 KB USA swing @ 24/16kg
20 Burpees Over Rower/Plate
-Rest 2:00 b/t Sets-
- Score is slowest set
- Scale burpees for a goal of 2:00 or less per round there

Total: timecap: 20 mins

PARTNER WORKOUT
IN TEAMS OF 2...
2 ROUNDS FOR TIME*
20 Ring Muscle-Ups
40 Power Cleans @70/45kg
60 Box Jumps @61/51cm
80/65 Cal Row
*P1 works while P2 Rests. Split work as needed. Complete in order for both rounds.

-RMU: Option 1: Burpee Chest to Bar Pull-Ups. Option 2: Burpee Pull-Ups

3RM

Saat valita itse teetkö progen raakana vai kyykkyyn.
* Tulosta syöttäessä; valitse jompikumpi treenistä, jotta WC tekee statsit oikein.

BENCHMARK WEEK

"Angie"
For time
100 pull-up
100 push-up
100 sit-up
100 air squat

5x2 Power Cleans @85%
- Rest 2min btw sets