With Partner alternating times
2 sets
1+1 / 2+2 / 3+3 / 4+4 / 5+5 reps of power cleans
rest 3 minutes and repeat
use about 65-75% of 1rm clean.
I do 1 rep, you do 1 rep, I do 2 reps, you do 2 reps... until 5 reps for both completed. rest 3 min and repeat.

Souda 500m niin kovaa kuin pääset.

400m run
30 kb swing 32/24kg

rest 2min

400m run
30 push up

rest 2min

400m run
30 ghd sit up

rest 2min

1200m run
30 kb swing
30 push up
30 ghd sit up

In 20 minutes

Power snatch 5 x 1

Five heavy singles

18 min AMRAP with partner:

• 20 ohs 60/40kg
• 60 box jump
• 30 t2b

2 x 2 Front squat

• leave two reps in the tank
• rest 3 minutes between sets

2 x 1 Front squat

• leave one rep in the tank
• rest 3 minutes between sets

4 x 8-10 narrow grip bench press

• 3 sec eccentric phase
• leave two reps in the tank
• rest 3 min btw sets

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb and children, Kyla, Kaytlen, Nikita and Keira.

AMRAP30
5 c2b/ pull up
10 kb swing 32/24kg
15 air squat
20/16 cal erg

For time:
30-30-30-30-30 air squat
2-4-6-8-10 hang power clean 80/50kg

Tc 12min