@85-95% jatkuvana

3-minute Row + 3-minute SkiErg
+
2 rounds
5 Inchworms
10 DB shoulder shrugs
15 Russian swings
10 Tension swings
5 Deck squats
+
2 Rounds
10 Power snatches @ empty barbell
10 Thrusters @ empty barbell
+
Clean + Hang clean + Front squat + Jerk
Build to approx 85-90% of expected top weight
* Only do the full complex at the final weight, until then do either (you can mix up) Clean + Front squat + Jerk, Hang clean + Front squat + Jerk or just Clean + Jerk so you don’t accumulate excessive volume of squatting before the workout
+
3 rounds @ increasing pace
3 Power snatches
6 Toes-to-bars/Chest-to-bar pull-ups/Handstand push-ups (alternate each round)
3 Thrusters
60-seconds rest between rounds

Snatch

3 x 2 @ 70-75%
2 x 2 @ 75-80%
1 x 2 @ 80-85%
3 x 2 @ 75%

Go every 1:30-2:00

EMOM 12

1 minute : 3-5 CTB / 4 -7 Kipping Pull-Ups / 10-12 Ring Rows
2 minute : 1-3 Wall walks
3 minute : 6 - 12 Pistols / Box Lowers

AMRAP15
6 thruster
9 t2b / k2e / v-up
20 DU / 40 SU
-rest 60s between rounds-

Hip power snatch + hip snatch + overhead squat

5 x 1+1+1 @ 50%, EMOM

50 thrusters at 95lb
EMOM 5 burpees

Run

Warm-up 10 minutes

4 Minutes Hard Pace
4 Minutes Recovery

Repeat 5 rounds.

For 12min (30 on/30 off)
- box step ups
- toes to Bar
- KBS
- broad jump

3x6 clean pull