Power Clean + Push Jerk

RPE 5. Find heavy of the day in 15min. (time starts when you put weight on the bar)

Then 6-9 reps every 60-90sec with 80-85%

Warm up: 2-3rounds
20 jumping jack
20 kbs/ Db swing
10 reverse lunge
3-5 inch worm+push up
*
8-10emom
1) 4-12 push up
*
For time
80 kbs/ Db swing
40 sit up
40 split jump
40 sit up
80 kbs/ Db swing

3 Rounds
3 min Jog
3 min Row
3 min:
6 push up
8 box step over
10 Swing

Rpe 2-3

Kettlebell power jerk
4 x 30s. Max reps
2min recovery btw. sets.
Alternate arm on every round.

3-4 rds: (Super sets)
6-8 Strict C2B
6-8 Strict Ring dip
30-45s. OH+Front rack KB carry
Rest 2min...

2-3 rds: (Super sets)
10-20s. Hollow rock
5-10 V-sit ups / Sit ups
10-20 Ab twist
Rest 90s.

Every 2 minutes for 40 minutes (4 sets):
Station 1: Bike for meters
Station 2: max DU’s
Station 3: rest
Station 4: Row for calories
Station 5: 30 s HS hold + 30 s arch hold

2 rounds

8 deadlifts 120kg/80kg

6 cleans 80kg/55kg

3 jerks 80kg/55kg

2 rounds

8 sumo deadlifts 80kg/55kg

6 snatches 60kg/40kg

3 OHS 60kg/40kg

Reverse Back rack Lunge
4 x 8+8
rest 3min

5-10min Row/Airbike/Bike
Then 3 rounds:
5 Air Squat, tempo 50X0
5 Ring Row, tempo 50X0
5 Push-Up, tempo 50X0

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Perfect Stretch video

In teams of 4
For time of:
Buy in: Row 3000m

Deadlift 10 000 kg ( 1 pitää tankoa, 1 tekee, 2 lepää)
Synchro burpee 50 reps
Clean 5000 kg (1 pitää tankoa eturäkissä, 1 tekee, 2 lepää)
Pull-ups 100 reps
Thruster 3000 kg (2 tekee yhtä aikaa, 2 lepää)
Synchro air squat 150 reps

Buy out: KB swing 24/16 kg 300 reps (yksi seinää vasten käsilläseisonnassa koko ajan, 2 tekee KBS)