3 Sets of 5 @ 85-90%

5 Sets:
3 Squat Cleans + 1 Split Jerk @ 65-70%

5 Sets of 3 @ Light Weights (3 Second Bottom Pause)

A,
Pause Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause in the receiving position of each rep.

B,
3 rounds for time of:
5 Manmakers, 22,5/15kg
10 Ring Muscle-ups
Run, 200 m

Goal
sub 17 mins

C,
3 rounds for quality of:
30 Band Pull Aparts
7 ATYTs
Double Kettlebell Overhead Carry, pick load, 15m

Etabler 1 succesfuld clean hvert minut i 15 min.
Du har så mange forsøg hvert minut som du kan nå.

Complete as many rounds as possible in 10 minutes of

• 400-m run
• Max set of strict pull-ups
• Max set of strict ring dips

For time:
3 rounds of:
15/12cal Assault Bike
9 Dual DB Bench Presses 20/15kg
10m Handstand Walk
-- Rest 2 mins --
3 rounds of:
15/12cal Assault Bike
6 Dual DB Bench Preses 25/17,5kg
7m Handstand Walk
-- Rest 2 mins --
3 rounds of:
15/12cal Assault Bike
3 Dual DB Bench Presses 30/20kg
5m Handstand Walk

5 rounds for time:
15cal Ski
5+5 KB Deadlifts 24/16kg
4+4 KB Front Squats
3+3 KB Push Press
2+2 KB Snatches
- Rest 1min btw rounds

For quality
3 - 4 rounds

A. Bench version overhead push behind the neck x 10
B. Zombi press x 8
C. One hand scapula push x 6
D. Supine ring row x 4 slow tempo (3030)

For time:
3000 m / 2500 m row
2,4 km hill trail run or 200/150 cal bike
100 wall balls 9/6 kg

45 minutes timecap.