For time:
4 rounds:
1 Rope Climb 4m
8 Power Snatches @40/28kg
40 DU
————— Rest 4min —————
160 DU
32 Power Snatches @35/25kg
4 Rope Climbs 4m

Valitse keppi/painotanko/tanko - sellainen kuorma, jotta liike säilyy laadukkaana alusta loppuun!

5 rounds: QUALITY

10 HIP (dip) SNATCH HIGH PULL *full foot/flat-footed
10 OHS
10 SNATCH RDL
10 HIP NINJA SNATCH *no feet snatch
10 SNATCH LIFT OFF *veto polven korkeudelle -- tasapaino koko jalalla - jalan työ - lähtö asennosta selän kulma ei muutu polvelle mennessä!

Rest between rounds 2min

TimeCap: 25min

3x3, V2

4 Rounds :

Run 400m
28-21-15-9 Box Step Overs w/ DB´S 22,5/15kg

TC 16

E5MOM x5 w/ partner:
16-24 cal row
8-16 T2B / Kipping knee raise
2-6 wall walk

Target: <3min work / round.

For time
Run 800m
40 STOH 30kg
40 CTB
Run 800m

TC: 16 min

For time:

Row 800m
60 Kettlebell shoulder-to-overheads 12 kg
10 Wall walks

Time cap: 10 min

Complete as many rounds as possible in 10 mins of:

10 Lu raises, light load
15 Supinated bent over rows, light load
20 Alternating dumbbell bicep curls, moderate load

Every 3 min for 15 mins:

1 x [1 power clean + 1 squat clean+ 1 clean & jerk]

Starting at 65% of 1RM of power clean, increasing the load each set. Final clean & jerk must be a squat clean and split jerk.