3 rounds of:
2 Power Cleans
Rest 30 secs
2 Power Cleans
Rest 30 secs
2 Power Cleans
- Rest 2min btw rounds.

Round 1-2: 60-65-70% 1RM
Round 3: 65-70-75% 1RM

1) Wall climbs 4x4
2) Squat clean and jerk 4x(2+2)x75%

Penkki 2x6x82,5%

Kapea penkki 60%x2xAMRAP
-väh. 5min tauko välissä

Vipunostot maaten 3x15
-varovasti kuormaa

Facepulls 3x20

Ojentajat kumpparilla 3x10-15 / käsi
-vuorotahtiin

2 rounds

4min AMRAP
2 wall walk
12 wallball 20/14

2min rest

4min AMRAP
4 strict pull-up
12 db one arm hang c&j 22.5/15

2min rest

50 DU
300m run
40 T2B
300m run
30 push ups
300m run
20 burpees

Clean Ladder:
EMOM until failure:
1 clean
– Rx’d starting weight is 30/40 kg
– Girls add 2,5kg and guys add 5kg
to each side of the bar every minute.

Death by
5 bar over burpee
1-2-3.... front squat @50/35

Every minute on the minute perform 5 bar over burpee and 1-2-3.. front squat.
Start with 1 FS and add one every round until you can't complete the amount of front squats.

Warm-up:

3:00 min erg
+
3x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

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A) Clean and jerk

Primer: pause jerks = pause at dip, catch and recover
- 10:00 minutes, climbing weight

Climb up to a heavy, but fast, single Clean and jerk in 20:00 minutes.

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B) Front squats

Climb up to a single heavy, but fast, front squat in 15:00 minutes.

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C) Bonus:

Core:

3x
15-20 GHD Sit-ups
10-15 Back extensions
10-15 Hamstring curl on rower

Optional:

3 sets of:
12 Skull crushers
10 Pendlay rows
12 Toes up romanian deadlifts

*Rest 1-2 min between sets

Level 1 & 2

7 min AMRAP
7 Wallballs @9/6kg
7 Burpees

Front squat
5 x 3 @60-70 %
Tempo 3310

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