Emom 12′

2 squat clean +  2 push jerk (Trova il max of day del complex)

Met-con

Amrap 12′

8 clean & jerk 50/30

16 burpees over the box jump 60/50

SCORE:ROUND E REP.

–One&Only tema competitor–

Strength (Deload week):
1: Front squat: 55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
*After each set, perform 1x max height vertical jump. Meaning you have 3 attempts to find what your vert is.

Work Capacity: Complete the following for time:
-5x squat clean and jerk (135#/95#)
-10m handstand walk
-4x squat clean and jerk (185#/115#)
-10m handstand walk
-3x squat clean and jerk (205#/135#)
-10m handstand walk
-2x squat clean and jerk (225#/155#)
-10m handstand walk
-1x squat clean and jerk (255#/165#)
-10m handstand walk

*Set up for this would be to have a 50m lane and place a cone at 0-10-20-30-40-50m. Perform your clean and jerks then get into your handstand walk. First one to cross the finish line wins.

Core: 3 rounds, not timed:
-10x Russian twist GHD sit ups (In a GHD, go down to parallel with your body and with a bumper in your hand, extend your arms to the sky and do a twist to the right and then the left before going back to flexion. Use any weight you want).
-8x good morning (AHAP)

 

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