5 Power cleans, 5 Front squats, 5 Push jerks, 1 Rope climb

4 Power cleans, 4 Front squats, 4 Push jerks, 2 Rope climbs

3 Power cleans, 3 Front squats, 3 Push jerks, 3 Rope climbs

2 Power cleans, 2 Front squats, 2 Push jerks, 4 Rope climbs

1 Power clean, 1 Front squat, 1 Push jerk, 5 Rope climbs

Use 75% of 1RM Jerk.

3 Rounds for Time
20 x KB Swing [32/24]
20 x Push-up
20 x Sit-up
Then straight into part 2
3 Rounds for Time
10 x Front squat [60/40]
20 x Power Clean [60/40]
15 x Burpee

15 Turkish get ups
(Time limit 10 minutes)
Rest 4 min
Three rounds for quality:
15 Ring push-ups
2 Rope climbs

in 20min:
Power Clean + Front Squat + Hang Squat Clean + Front Squat

Takakyykky 1RM, 3 nostoa yli 90%

18min otm

• 3 snatch
• 10-12 box jump
• 1-2 rope climb

8 Dumbbell shoulder to overheads
20 Double unders

Cool down: 4-minute Jog

10min amrap

• 10 hand release push ups
• 14 renegade row (pick weight)
• 18 box jump overs

Complete with minimum rest:

Superfly:
*5, 4, 3, 2, 1 Deadlifts (84 kg)
*5, 4, 3, 2, 1 Burpees

Franny:
*5, 4, 3, 2, 1 Thrusters (43 kg)
*5, 4, 3, 2, 1 Pull-ups

Shark Attack:
3 rounds for time:
*200 m row
*6 Lateral jumps over rower

Training max= 95% of real 1RM.

Press 2,2,1,1 reps
80% of Training max
90% of training max.
95 % of training max

100% of training max