Partner WOD, "I go, you go":

40 rounds:
3 Power Clean (60/40kg),
6 Push-Up,
9 Air Squat.
Time Cap 45min.

4x

1 muscle snatch + 1 power snatch + 1 Snatch balance + 1 OHS

30-45%

3 kertaa:

1 clean pull + 1 clean + 1 split jerk

70-85% C&J max. Lepää 90s.

20 EMOM:

1. 10 thrusters
2. Burpee over bar
3. 10 c&j
4. 10 box jump overs
5. Rest
6. 10 OHS
7. 10 T2B
8. 10 power snatches
9. 10 burpee box overs 10 rest

Rx´d 40/30.

15 EMOM:

1-5: 5 Thrusters
6-10: 3 thrusters
11-15 every 30s: 1 thruster

60% of 3RM, 80% of 3RM, 90-95% of 3RM

Go in two heats:
60/40kg

Scale to 50-60% of 1RM

Tempo Back Squat ( Tempo 32X )

5 x 3, go every 3:00

( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

Overhead Squat

4-3-2-1-2-3-4, each AHAP

Go every 2:30

3-4sets:

8+8 bulgarian split squat
10+10 kb side bend

Työntö saksaamalla räkistä 2,2,2,2,2

kevyt paino, nousevilla painoilla, tauot 2 min.