6min
15 seinäpallo
5-10 leuanveto

3min lepo

6min
30 tuplanaruhyppy
15 kp tempaus

Open 11.2

Amrap 15

9 Deadlift 70/45kg
12 Push ups
15 Box jumps 24"/20"

AMRAP 10

2 Hang Squat Clean 50/35kg
2 Handstand Push Ups
4 Hang Squat Clean 50/35kg
4 Handstand Push Ups
6 Hang Squat Clean 50/35kg
6 Handstand Push Ups
....
add two more reps after each round.

Build to A Heavy Single Clean & Jerk

5x5reps @60-70% of 1 rm.
Perform 1 set every 2 min 15sec. (No touch n go) always "new single lift"

3 rounds
1:00 rowing
10 alt leg v-ups
20 shoulder taps on push up position
5+5 single leg RDL
5+5 single arm upright row (light)
5+5 db sots press (light)
:20 hanging from bar
:20 side plank holds

Perform set every 1 min 30s. Total 8 times.
Barbell can be also taken from floor.

3 sets every 1 min 10s
Snatch pull + hang snatch + squat snatch @60-70%

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before
continuing with:
3 rounds of:
10 bar muscle-ups*
12 bar-facing burpees
Time cap: 12 minutes
VARIATIONS
Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
Scaled: (Ages 16-54)
*Men snatch 65 lb., perform chin-overbar pull-ups, may step over bar on the
burpees
*Women snatch 45 lb., perform chinover-bar pull-ups, may step over bar
on the burpees

Every 1 min 45sec for 10 times
power clean + hang squat clean + split jerk @60-85%