DB hang squat clean biathlon:
600 m run
21 DB hang squat clean 30/20 DB
600 m run
18 DB hang squat clean 30/20 DB
600 m run
15 DB hang squat clean 30/20 DB
600 m run
12 DB hang squat clean 30/20 DB

60 m shuttle run and 10 double unders penalty every time you drop the dumbbels

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
10 abmat sit ups

hi hang snatch 3x2(6)
work up to quick heavy snatch (8)

Fitcamp
Complete in any order
1600m run
1600m row
200 cal airdyne
100 sit ups

Metcon(15)
21-15-9
kbs 70/53
Inverted burpees
400m run after each round

Metcon-comp(18)
800m run
21-15-9
snatch 115/85
hspu
800m run

Finisher
100 cross crunch
30 t raise
30 halo

3x500m row /noin 80% teholla, work:rest=1:1
Kolmen soudun jälkeen lepää 5min ja toista sama vielä kahdesti. Eli yhteensä tulee yhdeksän soutua 80% tehoilla.

3 rounds for time:

20 Power clean
20 Front squat
20 Power snatch
20 Back squat
20 Shoulder press
20 High pull
20 OHS
20 Bent over row

2min rest between rounds.
M35/W25 kg

5 rounds (not for time)
500m Row
10-15 GHD sit ups

1. Snatch balance: 3x2 (50-60%)
2. Snatch from blocks (knees): 3x2 (60-70%)
3. Snatch: 3x1 (60-70%)

AMRAP 5 min. 1-2-3-4-5-6... reps of:
- Burpee.
- Front Squat (60/40 kgs).
** Rest 2 min.
AMRAP 5 min. 1-2-3-4-5-6... reps of:
- Burpee.
- Shoulder press (40/25 kgs).
**Rest 2 min.
AMRAP 5 min. 1-2-3-4-5-6... reps of:
- Burpee.
- Deadlift (100/60 kgs).

5 rounds for time:
30 cal ski or row
6 turkish get up (you choose the weight)
3 min rest

Add 10 calories each round.

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

1. High hang clean x3 + Split jerk x1
2. Hang clean x2 + Split jerk x1
3. Low hang clean x1 + Split jerk x1