-high hang snatch pull + high hang squat snatch

2min rest
Build by feel

For Time (with a Partner)
(scaled 35kg / PU-->ringrow)

7 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

6 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)

4 rounds of 'Cindy'*
2 rounds of 'DT'* (70/50 kg)

3 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

2 rounds of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

1 round of 'Cindy'*
2 rounds of 'DT'** (70/50 kg)

*1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

**1 Round of 'DT' consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads

Time Cap: 40 minutes

Maximum knee grabs in 3 min.
Female -49, minimum 90reps.

Add weight every set, last heavy single

BMU ja HSPU

Back Squat 1 RM

3-3-2-2-1-1-1-1-1-1. Start ~70% and building.

Go Every 3:00

3-4×3@60%, fs-%, rest 2-3min

4 x läpi 30 sec työ - 30 sec lepo Jos iisipiisi 40 sec työ - 20 sec lepo
Nilkkojen kurkotus istuen - lavat irti lattiasta kokoajan
Pyyhkijät maaten Jalat suorana, pysäytys hieman ennen lattiaa, skaalaus jalat koukkuun.

Warm up
2 rounds
45 sec rentoa shuttle runia
5+5 lateral box step ups
5 dynamic squat strech
5 tempo back squat
10 tempo front rack step back lunges

Strenght
Tempo Back squat 3x5reps@50-55-60% of 1rm (31X1)
rest 2-3 min bwn set
Front Rack Step Back Lunges 3x10reps@30-40% of 1rm front squat
rest 2-3 min bwn set

Metcon (at 70-80% effort)
3 sets
1 min rennon reipasta shuttle runia
8-12 bear hug squats with sandbag or double kb front squats @16/24kg's
12-16 toes to bars
16-20 box jump overs 50/60cm
rest 1:1 bwn set

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top