In 15 minutes:

Bench press up tp heavy set of three (max two sets of heavy three)

RX:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61/38 kg.
25 toes-to-bars
50 double-unders
13 squat cleans, 83/ 52kg.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102/65 kg.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124/79 kg.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142/93 kg.

Stop at 20 minutes.

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SCALED:
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, 43/25 kg.
25 hanging knee-raises
50 single-unders
13 squat cleans, 52/34 kg.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, 61/43 kg.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, 70/52 kg.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, 83/61 kg.

Stop at 20 minutes.

Record any important details.

Hang power clean, three sets of heavy three
3-3-3

4 x 5

AHAFA (As Heavy As Form Allows)

(~80% of 1RTM)

3min rest between sets

For 15 minutes

• power snatch doubles

ykkösmaksimi leuanvetoon

1) 5 HSPU

2) 10 MB Clean 9/6kg

3) 30 DU

4) 40s Pinch Grip Hold 15/10kg

5) REST

4x10
~15-50kg
Heels elevated on 15 or 20kg plate

Slow controlled deep reps, arse to heels! Should be feeling them in the quads

Find your 2 RM of the day!