Every 4 mins x 8 sets

Alternate between A&B

A)
200m run
15 Goblet KB squat clean@24/16kg
9 target burpee
Remaining time is rest!

B)
21 wall ball @9/6kg
15 HR push up
9 alt KB dead Snatch @24/16kg
Remaining time is rest!

*Muscle snatch + snatch balance + overhead squat

5 x 1+1+1 @ 50%+, EMOM

4-5x 2+2+2
Clean pull with pause
Muscle clean
Press

4-5x 2x3
Power clean
Front squat

5x 1+1
Clean
Jerk

RPE 9
3min rest

RPE 9
3min rest

Power clean and jerk

B1. EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

B2. EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

B3. EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 80%1RM PC+J

– Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1), 75% (B2) or 80% (B3) power clean and jerk, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

High hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

– Each set is 1 high hang snatch and 1 or 2 full snatch (from the floor). Drop the bar between each lift and reset.

40 min AMRAP YGIG
3 Air Squats
3 Push-Ups
3 Sit-Ups
3 Burpees

400m run
20 burpees
400m run
20 wallballs
400m run
20 lunges
400m run
20 toes to bar
400m run
20 squats
400m run
40m farmer’s carry
400m run

Tc 40min

Etujalka korokkeella, 4 sarjaa 5+5 reps