WEIGTLIFTING
A. C&J
EMOM 7’ @75%
1 Power Clean
1 Power Jerk
1 Split Jerk
A2. FIND 1RM OF THE COMPLEX
STRENGTH
B1. Back Squat
3X7@85% 5RM
1 ’rest
B2. Deads - find 7 MAV
CONDITIONING
C1. ”The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thruster 60/43
7 Knees to elbows
7 Deadlift 110/77
7 Burpees
7 Kettlebell swings 32/24
7 Pull-ups
Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37.
C2. EMOM 9’
min 1: 300m run
min 1: 7 Muscle Up
min 1: 9 Clean (70/48)