Sets start from 80% of 1RM.
Touch and go, NO BOUNCING!!!

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

high hang clean 3x2(7)
work up to hvy clean and jerk(12)

Metcon
"Helen"
3rds
400m run
21 kbs 53/35
12 pull ups

Metcon-comp
40 hspu
otm-3 cleans @205

Finisher
20 side plank punch through per
1 min hip opener per
50 crunches

A.
Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24″/20″)
15 Kettlebell Swings (24/16 kg)

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

4x90sec ON/90sec OFF (2x A and 2x B)
Alt.
A)
15 Wall Balls
10 Deadlifts 80/50kg
(rest of time: max reps Situps)
B)
30 Split Jumps
10 KB Swings 32/24kg
(rest of time: HR Pushups)

4X8 Thrusters – heaviest possible, rest 1:00

Front Squat 6x3

Press 3RM

5 rounds
12 back squats 80kg/65kg
12 hanging leg raises
20m walking lunges 24kg/16kg
25 ab-mat sit ups

Snatch deadlift 3x3 (1rm snatch +/-10kg)
With max speed

4 rounds
20 DUs
10 front squats 50kg/35kg