Back Squat
Every 3 minutes

3-3-2-2

1. Down and up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop

3 rounds
30-40 single unders
10+10 banded lateral side steps
5 inch worm
10 ring row
10 deadlifts , add weight each round

3 rounds :
200m run
10 power cleans @50%
20 air squats
rest 2 min

”Voi mun jalkoja…ja keuhkoja”-chipper

50 pallonisku
60m askelkyykkykävely 1 käsipaino pään yläpuolella 22,5/15kg
70cal soutu/pyörä/assault bike/hiihto
aikaraja 15min

For time, complete together the following chipper with a partner:

*20 T2B
*40 burpees
*80 Box jumps
*100 wallball shots (20/16lbs)
*120 DU

TC 16 min

With a partner, you can divide the reps as you like. One partner rests while other partner is working.

10 rounds

30 sec work + 30 sec rest

*Odd sets: hollow hold
*Even sets: 2 x KB front rack hold

Front squat 6x3 80 %

5 x 1 hang clean + clean

You choose the weight.

Focus on the technique.

For time
40 DB front squats (2x35 / 2x25 lbs)
40 toes to bar
40 pistol squats
40 weighted ab mat sit ups
40 front rack DB lunges (2x35/ 2x25 lbs)
40 weighted hollowrocks
40 DB deadlift (2x35 / 2x25 lbs)