Hang Snatch (just above knee): 5 heavy singles, no misses – rest as needed

For time:
Run around the box x3
20 Burpees
20 Clean and Jerk 60/40kg
20 Burpees
Run around the box x3

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

For Quality
3 Rounds of:
2x Wall Climbs
30sec HS Hold
2x Rope Climbs
30sec Ring hold

Wednesday

Focus: Strict Press 5x5

Metcon: “Get Up, Stand Up”

15 min AMRAP

Turkish Get Ups (55/35)

Box Jumps (24/20)

Reps Ladder Up 1, 2, 3, 4, etc.

Score: Press Weight/ Total Reps

DL: 5-3-1 ( 75%, 85%, 95%)

Takapihajumppa:
12 min, omalla alkavalla minuutilla:
sprintti
kelkantyöntö
kelkanveto

For quality:
3x15 GHD Situps
3x15m Sled Push
3x15m Tire Flip

5 rounds for time of:

• Run 800 meters
• 30 GHD sit-ups
• 30 hip extensions

Rest day!