A,
Box Front squat
3-3-3-3-3
Each set AHAP
- paralel box

B,
Complete as many rounds as possible in 10 mins of:
10 Squat Cleans, 43/30kg
10 Chest-to-bar Pull-ups
goal: Goal: 5+ Rounds

C,
For distance:
Sled Drag, pick load: 1x 15 mins

-5 devils presses 12.5/ 10kg
-8 box jumps

7 min EMOM
85% of 1 RM
Squat Snatch

500m row
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Snatch complex

spend 15 min built up to 80% of 1 RM

Hang power snatch
+
2 snatch balance

Voima
E3MOM, 4 rounds
8-12 shoulder press (barbell)

WOD
16min EMOM
1.min 6-10 slam ball
2.min 6-10 push press (barbell)
3.min 6-12cal ergo
4.min rest

AMRAP 12:
10 Box Facing Burpee Box Jump Overs 60/50cm
20 T2B
40 DU

A,
Pause Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
- three second pause at the receiving position
- the jerk can be performed as usual

B,
Every 1 min for 12 mins, alternating between:
4 Clusters@84/57kg
20/17 Bike Erg Calories

C,
For distance:
Sled Drag, pick load: 1x 15 mins

3x 20s echo sprint, rest as needed

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

2 rounds with partner:

hikilenkki + 6 rope climb