EMOM 15

Min 1 - 5 : 3 Power Clean
Min 6 - 10 : 2 Power Clean
Min 11 - 15 : 1 Power Clean

*Less Lifts, More Weights

For time:

5-4-3-2-1 wall climb
80 m farmers walk

Tc 15 min

4x 60m
4x 400m

AMRAP 7
2 Clean & Jerks @80%
12 Air Squats
2 Clean & Jerks
12 Situps

1) 5 Front Squat AHAFA
2) 6+6 Seated Press
3) 3 Weighted Pull-Up
4) 10-15 Hollow Rock
rest 1-2min between sets

AHAP, but sets as close as possible. Do NOT "build up" to a 4RM/last set. Ca 2min rest between sets.

5 rounds for time:

10 double kb clean (pick weight)
60 m farmers walk

Tc 9 min

3 rounds: (18min)
in 3 min window:
21-15 Calories row
9 Deadlift (@50% of 1 rm)
max distance shuttle run (10 metrin pätkiä)
3 min rest between rnds

4 x 3 min on/1 min off, alternating between:

A)
10 db push press
15 air squat
30 du

B)
10 burpee
15 wall ball
10/8 cal row

3 x 3 Hip snatch, halt 3 sec at the bottom, 50 % of 1 RM

The aim is to learn to hold strict bottom position and the push the barbell up with the hands at the bottom!