• KBS 32/24kg
• Pull-ups

Start with 1 rep both on the first minute and then add 1 rep every minute. So it's like death by - style of workout.

4x8 DB Floor Presses (AHAP)
- Rest 2min btw

4 Rounds of:
3 Front Squats building in weight
3 Seated Dynamic Box Jumps - moderate height.
Rest 2:00
+
Squat Snatch: Warm-up for Metcon

2RFT:

20 Double DB Hang Snatch 2 x 22,5 / 2 x 15kg (Teen 20/12,5)
50 Wallball 9/6kg
1000/900m Row

As many push ups you can do UB for 10 min. EMOM.

Mobility

4 reps each
- front squat
- press
- muscle clean
- jerk drop (BB eye level, heels off and drop to power)
- Clean segm. pull and under
(stop at the start, knee & hip, then in to squat)
- Jerk dip + drive
- high hang clean
- Clean and push jerk
_______________-
3 pos clean + push jerk
- high hang, from knee, starting position
- up to 70%
- 8 x every 2 min

3 x EMOM 5, Rest 3:00 btw EMOM's
Power Clean + Hang Power Clean + Squat Clean + Split Jerk

1st EMOM: 60/42kg
2nd EMOM: 70/49kg
3rd EMOM: 80/56kg

Maastaveto 6x4x80%

Russian twist 3x10 / puoli
-kädet suorina

Jalkojen nosto 3x15-25 ("lantion nostolla")

500m row/jog
Burgener warm up

in 18 minutes with running clock
find 1 RTM
perform at least 1 lift per minute

00:00-06:00 Muscle snatch
06:00-12:00 Power Snatch
12:00-18:00 (squat) snatch

mark heaviest per lift

for masters qualifier folks work up to AHAF, max 4 lifts per movement
and perform this on monday or instead of tuesday training