For time
400m Run
400m suitcase Carry 24/16kg
10* wall Climbing
400m suitcase Carry 24/16kg
400m Run

A.
Row 1min
Air squat x12
Burpee x6
Row 1min
Wallball x12
Burpee x6

Mobility:
Hip / glutes / hamstrings

B.
Emom x20:
1. Row 15/12cal
2. Wb 15
3. Burpee 15
4. Rest

(Scale reps if needed)

4x
Power clean + Hang squat clean + Split jerk
Rest 2min btw sets

Keep it easy to handle, max 70-75% of 1RM Clean & Jerk.
Focus is on being fast and explosive with good technic!!!

Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold After Each Set

Deadlift

Set 1 – 4 reps
Set 2 – 3 reps
Set 3 – 2 reps

Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep

Rest 2 minutes between every set

Pyri tämän päivän isoon ykkösnostoon, jos siltä tuntuu niin pr rauta ylös <3 kuhan vaan jalat nostaa ja asento säilyy hyvin!!

Alkulämmöissä kerrataan nostoa ja kuinka saa jaloilla maahan päin työntämällä paremman lähdön nostoon.

For time:

2 rounds of

• 10 snatches, 175 / 125 lb.
• 12 burpees

Then, 2 rounds of

• 10 snatches, 115 / 75 lb.
• 12 burpees

Power Clean + Push Jerk

One rep every 30sec for 5min (total of 10 reps)

Use accross loading, keep it challenging but doable.

RPE 4

3 rounds for quality

5 skin the cat
7 V-outs
9 weighted shot guns
12 KB wind mill (6+6 / side)

3-4 set, rest as needed:

1) 6-10 Prone Trap Raises
2) 10+10 Banded Hamstring Curl
3) 6+6 Lunge Press
4) 5-10 Strict Chest to Rings