10 rounds

1 power clean 100/70
4 hspu
6 knees to elbow

Metcon (time and load)

In 12:00 minutes:

30 squat cleans for time (choose weight)

In the remaining time build up to a heavy squat clean.

With a Partner
As many Cal. As possible in 15min.
One on a machine and the other One is Running 300m, switch placec every 300m.

2x7min AMRAP (3min rest)

A) ”I Go, You Go”
5 Single Arm Thrusters 22,5/15kg
10m Single Arm Overhead Walking Lunges

B) ”I Go, You Go”
12 Wall Balls
8 Box Jump Overs

10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Workout(20)
5rds
20 step ups-challenge-box jumps
10 hand release deadlift-135/95-challenge-205/125
20 abmat sit ups-challenge-ghdsu
then
100 jump rope-challenge-double unders

Opt(15)
Iso-core
3x8
s/a row
concentration curls
tricep kickbacks
:30 sec s/a bridge per side
-4x1 hang clean
-3x2 deadlift
-5x5 hollow rocks

Finisher
50 double crunch
1:00 min hamstring stretch

Lämmittely:

15 minuuttia

5 boksihyppyä
10m kuminauha kävelyä eteen
10m kuminauha kävelyä taakse
10+10 kuminauha pystäri
1 min lankku

Tempaus taskuilta

3x3@50%
3x2@60%
3x1@70%

Tempaus polvelta + raakatempaus

6 x (1+1)@60-70% (te)

Niskasta Te- otteella pystypunnerruus

5x5

15 K2E
10 deadlifts 140kg/110kg
20 T2Bs
10 deadlifts 120kg/100kg
30 v-ups
10 deadlifts 100kg/80kg

3x3: Pausing Snatch Pulls
3x3: Snatch High Pulls
3x1 Complex: 1 Power Snatch + 1 Squat Snatch

• Pausing Snatch Pulls - 70-75-80%
• Snatch High Pulls - 50-55-60%
• Snatch Complex - 50-55-60%

In teams of 2
partners alternate whole rounds
AMRAP 10 min

10 Wall Ball (6+ / 9+ kg)
10 Burpees

7x
2min ON/2min OFF
20 Squats
15 Burpees
+
AMRAP in the remaining time of
Power Clean & Jerk 60/40kg