LET’S GET PHYSICAL

In teams of 3 athletes

for time:
24 clean & Jerks 70/55 kg
48 burpee box jump overs

24 clean & jerks 82,5/ 60 kg
48 burpee box jump overs
96 wallball shots

24 clean & jerks 92,5/ 70 kg
48 burpee box jump overs
96 wallball shots
1 mile run

LET’S GET PHYSICAL

A. 20 minutes to work up to a heavy Clean & Jerk

B. 21-15-9 reps for time, of:
Cal Row
Burpee Pull-ups
Clean & Jerk 60/45kg

LET’S GET PHYSICAL

A. Front Squat 3-5 | 3-5 | 3"

B. 5 rounds for time of:
21 Wallballs
15 T2B
9 Clean & Jerks 80/50 kg

LET’S GET PHYSICAL

A. Clean & 2 Jerks
20 minutes of technique work

B. 12 minute EMOM of:
even minute: 2 Clean & Jerks
odd minute: 10 V-ups

C. Stretching

LET’S GET PHYSICAL

A. 20 minutes to work up for a heavy Clean & Jerk

B. 15 -12 - 9 reps for time of:
Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups

LET’S GET PHYSICAL

A. Clean & Jerk 4-5 | 1 | '120

B. For time:
5 rounds of
40 Double Unders
10 Clean & Jerks 60/45 kg

rest 90 seconds

3 rounds of:
10 Barfacing Burpees
15 Deadlifts 60/45 kg

LET’S GET PHYSICAL

A. Clean & Jerk Cluster sets:
3 Rounds of 5 | 2 | '20 rust (5 RM)
with 120-180 sec. rest inbetween sets
B. 5 Rounds for time of:
2 Clean & Jerks (weight used in A)
5 Strict HSPU's
8 Sandbag Box Step-ups
Buy out of 1000 m Row
C. Accessory Work:
5 sets of 10-15 reps
Kipping on Bar
if the rep range is to high, scale it down per person

LET’S GET PHYSICAL

A. 14 minute window to find a heavy rep for the day of:
Power Clean

B. 8 minute EMOM Power Clean 80% of Part A
2 x Power Clean 80% of Part A

C. 4 Rounds of 2 minutes on/ 2 minutes off, of:
18/15 Cal Ski Erg
Max Effort Burpee Box Jump Over in remaining time