Complete as many rounds as possible in 20 minutes of:

• 5 clean and jerks
• 10 toes-to-bars
• Rest 30 seconds

Men use 185 lb. Women use 135 lb.

2 x Squat Snatch @ 80%

Not TNG, keep a steady pace try going 00:15 and 00:45 every round!
Get in touch with consistency.

Find quality max in 20min!
High Hang Snatch + Hang Snatch + OHS

12 min

10 Punnerrus käsipainojen varassa
10 yhden käden käsipainotempaus

5 RFT
- 500m run
- 15 burbees
- 300m row

Single unders x 100
Walking lunge w/kettelebell 8/12kg x20 m

A. 0:00-10:00
Speed CNJ ladder (Power Clean allowed)
5 CNJ@70/50kg
4 CNJ@80/55kg
3 CNJ@90/60kg
2 CNJ@100/65kg
1 CNJ@110/70kg

B. 10:00-20:00
Speed Squat Clean ladder with same weight

C. 20:00-30:00
2K Run for time,
In the remaining time of the 10 mins: Lateral burpee over the bar

EMOM 10 min
Power cleans

1.1.1 or
3 TNG PC

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TNG = touch'n'go = you do not let go off the bar during those reps

Perform as many reps as possible in 15min.

Donkey Kicks- 6reps
Pull-ups- 5reps
Hollow Rocks- 10reps

In pairs:
For time (cap: 45 min) of:
- 1 KAREN: 150 wall ball.
- 2 FRAN: 21-15-9 reps of: Thrusters 45/30 kg / Pull-ups.
- 3 ANNIE: 50-40-30-20-10 reps of: Sit-ups / DU.
- 2 rounds of RJ: 800 m run + 5 Legless rope climb + 50 push-ups.
- 1 round of WITTMAN: 15 Kb Swing 24/16 kgs + 15 Power Clean 45/30 kg + 15 Box jumps 24"/20".