Category: Yleinen

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Compare your score

Find 2RM Clean & Jerk

then,

7 sets of 1 repetition at 90% of the 2RM

then,

from those sets take 70% and perform
1 minute as many repetitions as possible of Clean & Jerk

As many rounds as possible in 20 minutes of,
30 Double-under
20 Overhead walking lunge 20/15
10 Knees to elbows
5 Squat clean 60/45

For time:
10 Deadlift 100/70
20 Push-ups
9 Deadlift 100/70
18 Push-ups
8 Deadlift 100/70
16 Push-ups
7 Deadlift 100/70
14 Push-ups
6 Deadlift 100/70
12 Push-ups
5 Deadlift 100/70
10 Push-ups
4 Deadlift 100/70
8 Push-ups
3 Deadlift 100/70
6 Push-ups
2 Deadlift 100/70
4 Push-ups
1 Deadlift 100/70
2 Push-ups

Back Squat
5-5-5
Front Squat
3-3-3
Overhead Squat
1-1-1

5 Rounds,
20 seconds on 40 seconds off

1st Overhead squat 20/15
2nd Box jump, step down
3rd Russian kettlebell swing 24/16
4th Toes through rings
5th Dumbbell hang split snatch, alternate arms every 5 rep

Press Snatch balance
7×1
Tall Snatch
7×1
Hi-hang Snatch
7×1
max at 70% from 1RM

6 Rounds:

In 3 minutes,
300m run
Rest remaining time
In 3 minutes,
3 Rounds:
6 Burpee
12 Squat