Category: Yleinen

Extended Clean & Jerk warm-up

Power Clean + Hang power clean + Push press + Power jerk
1RM of the complex

“Fight gone bad!”

Three rounds of:
Wall-ball 20/14lbs
Sumo deadlift high-pull 35/25kg
Box Jump 50cm
Push-press 35/25kg
Row (Calories)
Rest

Compare your score

“Taylor”
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Deadlift

20 rep at 50% from 1RM

Increase your weight 5kg from last time

then every 3 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

Increase weight slightly, or use a different version of lunge.

Team workout for time:
100 Squat clean 60/42,5
100 Toes to bar
100 Squat clean 60/42,5
100 Toes to bar

Buddy WOD

4 Rounds for time:
600m Run
20 Hang power clean 42,5/30

OHS Complex
Performed with an empty barbell; 2×5 three different versions.
(1) down slow, up fast, without pause in the bottom position
(2) down slow, up fast but with a three second pause in the top- and bottom position
(3) 1,5’s. no pause in the bottom position but a pause in the top between reps.

Power snatch 3×3 + 3second pause in the receiving position @40%

Power snatch + Hang snatch x5 @40%

Back Squat
10-8-6-4
60-70-75-80%

Front Squat
5-5-5-5
60-70-70-70%

For time:
21-15-9
Push press 60/42,5
Push-up
Strict Pull-up

Deadlift

20 rep at 50% from 1RM

Increase your weight 5kg from last time

then every 3 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge