2 Rounds of:

4min AMRAP
30 Cal Row
15 Burpee Over Rower

Rest 2min

4min AMRAP
30 DU
15 Wall Ball

Rest 2min

4min AMRAP
30 Push Ups
15 Pull Ups

Score= Total Reps

B: Bent over Flies DB 6-8reps x 4 set

Clean/Jerk technic

Work up to a max of the complex: Power Clean + Hang Clean + Jerk.
After finding 1RM of the complex, use 80% of it and perform the complex every 45sec for 6min

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

Voima:
Press/push press
5x5 pause

WOD:

7 min AMRAP
Burpee

50 reps each,

pistols/alternating
v-ups
HSPU

B1: Push ups 10
B2: Boxjump 15
B3: DU´s 20
x 2
vila 2min
x 3 set

A: Power Snatch@30-40% 1 RM

(skillwork)

WOD:
15 Min AMRAP
- 10 x Snatch Balance (50/35kg)
- 5 x Wallwalk
- 10 x front Rack Lunge (50/35kg)

10min AMRAP
10 KB Thrusters 24/16kg (right arm)
10 KB Thrusters 24/16kg (left arm)
14 Toes-to-bar