Hang power clean + hang squat clean + push jerk

8x(1+1+1)@50-70%

snatch pull + snatch high pull + power snatch + squat snatch + ohs

8x(1+1+1+1+1)@60-80%

AMRAP 17 With a partner:
A) Run 400 Meters
B) AMRAP
"DT"
12 Deadlifts (70/50kg)
9 Hang Power Cleans
6 Shoulder to Overhead
*One athlete runs 400 meters while their partner AMRAPs "DT".

• Beginner Option: 5 Deadlifts (60/42.5kg) 5 DB Thrusters (35/20) 5 Squat Thrusts

In 15min:
Build up to 90% of 1RM
Squat Snatch

10 min row
1 min rest
5 min jumprope
2min one arm swings left . Use light kettle bell
2min one arm swings right
2 min walking lunge
1min rest
10 min row

One Power Snatch every 30sec for 10min@75-85%. Scale if needed. This is consistency work.

Single Arm Kettlebell Bench Press
6 x 8/arm

Every Minute on the Minute 16

1: 15/12 Calorie row
2: 7 Deadlifts 100/70 85/60 + 7 Handstand Push-ups
3: 15/12 Calorie Bike
4: 10 Chest to Bar Pull-Ups

For time:
30 thrusters 30/25 kg
20 burpee over bar

rest 5 min and repeat. Go all out, älä säästele tokaan settiin. Tavoitteena todella nopeat thrusterit.

"Annie"
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

Open 18.3