Category: Yleinen

5 Rounds every 60 seconds:
1st set Power Clean + Push Jerk
2nd set Hang Clean + Power Jerk
3rd set Clean + Jerk
4th rest

Every 30 seconds for 4 rounds:
1st 10 Box jump 24/20″
2nd 10 Jumping pull-up
3rd 10 Kettlebell swing 24/16
4th 10 Walking lunge
5th 10 Knees to elbows
6th 10 Push press 42,5/30
7th 10 Back extensions
8th 10 Wallball 20/14
9th 10 Burpee
10th 10 Double-unders

4 Rounds:
Row 2 min as many calories as possible
2 min to complete
maximum of 8 Power cleans @82,5%

Score is calories rowed and total weight power cleaned

Back Squat
5-5-5-5-5

60 Strict Ring dips
Partition reps as needed
Time is not a factor

Weighted Pull-up
Find 5 RM for today

For time:
1 Mile Run
30 Hang Clean & Jerk 40/30
1 Mile Run

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Deadlift
5 x 3

12 min AMRAP of,
20 Waiter weighted lunge 24/16
20 Ring row
20 Back extension

Tall Snatch
5 x 2

Snatch balance
5 x 2, 2 x 1

Hi hang snatch
5 x 2, 2 x 1

Every minute on the minute for 10 sets:
5 Power clean
5 Front squat
5 Push Jerk

For time:
30 Burpee
30 Toes to bar
30 KB Snatch 24/16
30 Box over 24/20
30 Cal row

Back Squat
5-5-5-5-5

Shoulder Press
5-5-5-5-5