Hang Clean + Clean
T&G as long as you can
start 65%

Every 4min for 20min
Strict Pull Up x 6-8
HSPU / Push Up x 6-8
Strict T2B x 8-12

1. min Ergo cal
2. min 10 KB swing rest of the min Box jump over
3. min rest

WOD 4rds
Work 30s (max reps)
Rest 20s btw movements
1. MU/C2B/Pull Up
2. DB Snatch alt.
3. T2B/Sit Up
4. Push Up

T2B x 5
KB Swing x 10 (24/16kg)

Hang Snatch+ Snatch

Go T&G as long as you can
Start @ 65-70% 1RM Snatch

1. 1-3 Rope Climps
2. 8-12 Defisit Push Ups w/2DB, rest of the min Push Press w/2 DBs
3. Rest

1min Arm over arm Sled pull
1min Box Step Up w/2KBs
1min Devils Press w/2DBs
1min Rest

Emom as long as possible
3 x Power Clean
3 x Front Squat
3 x Jerk

weight 84/61kg

1.min Leggles Rope climp 1-2
2.min Farmer carry w/1 KB
3.min Push Up 8-15

Farmer carry yhdellä kädellä
vaihto 30s kohdalla