3 rnds for time

100 DU
32 alt db snatch 22,5/15 kg

TC 11

• scale 100 DU --> 150 SU, weights 20/12,5 or 17,5/10 kg

For time:

90-60-30 DU (scale: 45-30-15 DU or 135-90-45 SU)
9-6-3 BMU / strict pull up (scale: banded or feet supported)

rest 2 min

21-15-9
T2B (scale: leg raise / knee raise)
abmat sit-ups

TC: 12

2 x 10m shuttle run
2 burpee
2 air squat

Add 1 rep to each movement every round. (10m shuttle run = 1 rep)

6-9-12-9-6

ohs 50/35 kg
box jump
V-ups

TC: 9

Scale weight such that you manage to do 12 reps at least in 2 sets

60 sec on, 30 sec off
1-2-3-4-5-6-7-8…

plate gtoh
reverse lunge with plate (x2)
burpee to plate

RX: 15/10 kg

*jatka siitä mihin jäit ennen taukoa
*kiekkoa voi askelkyykyissä pitää missä haluaa

30 rounds for time

1 american kbs
2 kb power clean (1+1)
3 kb tater

rx 24/16 kg

TC: 15

50-40-30-20-10 DU
18-15-12-9-6 burpee

TC: 8

Scale DU’s -> 75-60-45-30-15 SU

90 sec on – 90 sec off x 3

14 x 10 m shuttle run
Max rep medball squat clean 12/9

Score = medball squat clean reps

90 sec on, 90 sec off x3

15 burpee to target *
amrap db squat**

RX:
22,5 / 15 kg db

Score = db squat reps

*hypyssä kosketus leuanvetotankoon, korkeus niin, että et ylety ilman hyppäämistä
**painoa saa pitää missä haluaa

Emom 18

min 1 & 2
3 high hang power clean

min 3 & 4
2 high hang power clean

min 5 & 6
1 high hang power clean

min 7 & 8
3 hang power clean

min 9 & 10
2 hang power clean

min 11 & 12
1 hang power clean

min 13 & 14
3 power celan

min 15 & 16
2 power clean

min 17 & 18
1 power clean

• go by feel with weights but don’t go to max. This is supposed to be technique work!