Clean high pull
5x3 clean pulls
100-120% of previous
I

5 Rounds for time;
5 Push Press 50/30KG
10 Burpees
15 Box Jumps

Shoulder Press
Again use 90% + 1-2.5kg (same as last week Hopefully!)

70% x 3, 80% x 3, 90% x 3+

Push hard on the last set but don't fail!

5 rounds for time:

10 ohs 60/40kg
15 t2b
20 kb swing 32/24kg

20 rounds for time:

5 Wall Balls 9/6kg
3 HSPU
1 Snatch @ 70%

TC 20min!

5 rounds

• 10 + 10 db snatch
• 20 weighted box step ups
• 400 m run

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb. or 43 / 29 kg.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb. or 43 / 29 kg.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb. or 43 / 29 kg.)
14 chest-to-bar pull-ups

Etc., following same pattern

Complete as many rounds and reps as possible in 4 minutes of:

• 100/65 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

min 1-3 5 x snatch, 60 %
min 4-6 3 x snatch 70 %
min 7-9 2 x snatch 80 %
min 10-12 1 x snatch, 85 % +

50 dead lift (60/40kg),
50 hopping over bar
50 Etukyykky (60/40kg)
50 hopping over bar
50 Hang power clean (60/40kg),
50 hopping over bar
50 push press (40/25kg)