7 sets of Clean & Jerk Complex: Power Clean + Squat Clean + Split Jerk
Sets 1-2: 2+2+2 @65% 1RM Clean & Jerk
Sets 3-4: 1+1+1 @70%
Set 5: 1+1+1 @75%
Set 6: 1+1+1 @80%
Set 7: 1+1+1 @83-85+%
- Rest 2min btw sets

AMRAP 12:
150m Skillmill Run
15 Push-ups
12 WB 9/6kg
9 Pull-ups

Pistol squat & jumping rope: crossovers

EMOM 4: 20sec max reps crossover singles/ DU

EMOM 4: 4-6 alt. Pistol squats (weighted)

3 rounds for quality
20m double KB OH carry
20m weighted toe walk
Rest 1min

2 rounds

4min

12 Air Squat

9 Ring row

2min rest

4min

12 Lunge steps

7 Push-up

2min rest

4min

12 Plate ground to overhead (15/10)

5 pull-up

2min rest

*Aim to pace that allows you to move whole 4min without any breaks.

Kyykky 4x10x65%

Pendlay Row 5x8x25-30%

Maastaveto polviin 4x6x60%

Kylkilankkunostot 3x20 / puoli

Front squat

8-6-4-2-4-6

0-1 reps in tank

Warm Up
2 rounds
2 min cardio machine
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold
Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @80-85%

Metcon
2 sets
2 rounds for time
20/16 calories rowing or 16/12 cal air bike
6-8 single arm devils press alt hand
time target about 4 minutes, rest 1:1 bwn sets or alt time full round with partner

4x5 Hang Snatch Pulls @90% 1RM Snatch
- From the knee
- Rest 2min btw sets

AMRAP 17, With Partner.

Row 12/9 Calories
8 Dual DB Push Press
6 DB Over Burpees

IGYG

8 sets for distance:
1min ON / 1min OFF
Score: total meters