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Find your 1RM for power clean & jerk.

• 50 pull-ups
• 400 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 800 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 400 m run
• 50 pull-ups

Askellus boksille kahvakuulat/käsipainot eturäkissä 4 x12

2 min. tauot

Work up to a heavy 4RM Back Squat

1/4 of max strict HSPU

5 RFT:
7 Ring MU
21 Burpee
Time Cap 20'

For time:
500m Row
25 Thruster 20/15kg
15 Pull Up

• TC 7:00

In 25 minutes:

Clean and Jerk doubles (2x(1+1)

Five rounds for time of:
Run 800 meters
30 Kettlebell swing @32/24 kg
30 Pull-ups

Target: sub 50 min