2 Sets of 14 @ 43%

Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14.

Rest as needed between sets.

For Time:
30 Power Snatches (60/42.5)

In teams of two alternate 3 rounds of both amraps:
A): 4 min amrap:
3 min run or bike + double unders rest of the time
– 2 min rest –

B): 4 min amrap:
20/15 ski or row
10 back extensions
15 air squats
20 sit ups
– 2 min rest –

A: In 4min
800m run
2min rest
4min amrap
8 Burpees
10m bear crawl
2min rest
In 4min
800m run
2min rest
4min amrap
8 Burpees
10m bear crawl
2min rest
In 4min
800m run
Note time for last run

Etukyykky 6x6@80%

Voimatempaus 5x3@40-50%

Reversehyper 60 kpl, ilman kuormaa

Hang Power Snatch (knee)

8 x 2

Push Press TnG

3x3@70%
3x2@80%
3x1@90%

10 Sets:
:45s - Work
:45s - Rest

15s.: Light
15s.: Moderate
15s. FAST!

• Row / Bike / Ski

Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean

"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

• On the ensuing build to a heavy complex (1 hang power + 1 power):

Set #1 - 75% of estimated 1RM Power Clean
Sets #2,3,4,5 - Build to a heavy complex for the day, but not an all-time max. Let's move well here.

A: 3 rounds
Back squat x6 @3030
Rest 1min
Strict pull ups x8-10@1111
Rest 1-2min

B: 5rft
200m run
15 ball slam
10 Burpees