Total 120 min
2 sets of: 4 HSPU, 4 OHS. 6 T2B, 6 box jump, 8 lunges
15 min to build to a heavy snatch

Karjalan Kovin karsinta:

Osa 1:
5 min AMRAP
25 bar facing burpee
ME C2B pull ups
Result: 29 (6,6,4,4,2,2,5x1)

Osa 2:
5 min to establish 1 RM snatch
40 ei 40 42.5 45 ei
Result: 42.5
Rest 3 min

Osa 3:
12 min AMRAP of:
2,4,6,8,10...
Hang clean 45 kg
Front squat 45 kg
HSPU
Result: 34

B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 85-90%

C.
Every three minutes, for 24 minutes (8 sets) of: > every 5 min, for 25 min:
Run 400 Meters > 300 m
10 Push Press (115/75 lbs) = 75 lbs > 8
5 Muscle-Ups > 6 ring dips
Results: 3.31, 3.30, 3.27, 3.37, 4.03

D. 700 m row