2K Row for time

Back Squat 4x8 @76%
Same weight across all sets. Slight increase from last week

Barbell @ 30/20KG

Every 5:00min for 5 Rounds total
Must complete round every 2:30

7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press Behind the neck

Score is weight in the 5th round.

Working 3 minutes on : 2 Off (6 intervals)
A. 10 C&J 60/40kg
10 Burpee over Bar
Max squat cleans

B. Row 500/450m
15 pull ups
Max DB snatch 22.5/15

This is a good mix of movements. Try to scale the pull ups to move unbroken and hopefully you have at least 30 secs to move the db. Scale row if needed to go sub 2 minutes.

Post total cleans + db snatch

3x8 Romanian Deadlift with 75% of 1RM Clean & Jerk

20 min AMRAP:

• 6 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
• 7 burpee pull-ups
• 10 kettlebell swings, 2 pood/1,5 pood or 32 kg/24 kg
• 200 m run

Row 21097 meters for time

Work / Rest (s)
30/30
35/25
40/20
45/15
50/10
55/5
60

Find your 1RM max for pull-up

Concentric vs Eccentric

4 x 5

5 sec eccentric phase

Add weight if needed!