5 sets of

Clean pull + Squat Clean + 2 Split jerks TNG complex

-building up to daily max in 5 sets. No fails is the goal.
-rest 90 seconds

15min

3 raaka rinnalleveto riipusta + 2 etukyykky + 1 rinnalleveto kyykkyyn

5 rounds for time

50-40-30-20-10
Push ups
Abmat situps
Air squats

TC 18 min

Snatch 5x3

Same weight as last week.

For time:

50 cal row
40 DB weighted lunges (2x50/2x35 lbs)
30 deadlift (80/60kg)
20 clean (80/60kg)
10 front squat (80/60kg)

TC 20 min

Weights should be taken from the floor. If you can't pick the weight up, you must scale the weights accordingly.

Hang Squat Snatch Double, (above/below the knee). Touch and Go reps.

Every 90-120sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4 (2-4 reps in the tank)

Try to add 5-10% compared to last week.

Leuanveto 3 x 5-10, tee toistot mahdollisimman terävinä ykkösinä (nopea käsien ravistelu toistojen välissä)
2 min tauot sarjoijen välissä.

2 on: 2 off for 4 repeats 32 minutes. switch between A & B) accumulate as many rope climbs and dB snatches as possible

A. 10 ohs 50/35kg
8 hspu
Rope climbs AMRAP (scale to 10 sec rope hangs)

Rest 2 Mins

B. 30/20 cal row
DB snatch AMRAP

(Row should be done under 1:30!)

Always start at the beginning and get as many rope climbs and snatches as possible)

Just keep working. Try to maintain all the sets unbroken. Running clock.

*5 rounds
5 burpees + 1 - 5 bar muscleups + 30 sec rest

2 min rest

*5 rounds
9 wallballs + 5 toes to bars + 30 sec rest

2 min rest

*5 rounds
7 box over burpees + 5 HSPU + 30 sec rest

2 min rest

*5 rounds
7 cal row + 5 rower over burpees + 30 sec rest

2 min rest

5 rounds
9 wallballs + 1 ropeclimb + 30 sec rest

2 min rest

5 rounds
7 sandbag over burpees + 3 sandbag over the shoulder + 30 sec rest

TC 47 min

In 10 min, find your 3 RM front squat of the day.