A1) Back Squat 3x4x75%

A) On the minute for 12min
1. Pendlay row
2. 5 high box jump 75/60
3. Rest

B) 4 rounds for time
100-80-60 double under
20-15-10 DB snatch 22,5/15

In teams of 3, AMRAP in 25 minutes of:
180 Jumping lunges
150 Calories row
120 Box over burpee, “regionals style” 30”
90 Deadlifts 100/70kg

Divide workload anyhow.

AMRAP in 5min of:
Row 500m
ME burpee box jumps 20”

Rest 2 min

AMRAP in 5min of:
Row 500m
ME burpee box jumps 24”

Rest 2 min

AMRAP in 5min of:
Row 500m
ME burpee box jumps 30”

4 rounds for quality

10 crossover singles/ 20-30 DU
10 alt. pistol squats
10 ring row
10 + 10 crossing v-up

7 sets of Clean & Jerk
Set 1: 3 @70%
Set 2: 2 @75%
Set 3: 2 @80%
Set 4: 1 @85%
Sets 5-7: 1 @90%
- Rest 3min btw sets.

Pendlay Row 5x5x30-40%

Maastaveto 2x8x72,5%

Suorinjaloin mave yhdellä jalalla 3x8-15 / jalka

Jalan loitonnus kumpparilla 3x20 / jalka

3x 8-10

Raakaleuka
Vipunosto taakse
Lapapunnerrus

RX
4 x 4:00 work, 1:30 rest
20/15 Cal Bike/Row/Ski
15 Toes to Bar
10 Front Rack Alt. Lunges @60/43kg
Max Ring Muscle-Ups/Bar MU/ Chest to Bars in Time Remaining.

SCALED
4 x 4:00 work, 1:30 rest
15/12 Cal Bike/Row/Ski
15 V-Ups
10 Front Rack Alt. Lunges @ light
Max Up-Down Pull-Ups in Time Remaining.
RPE 8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)

Snatch from high hang, 2-2-2-2-2