Every 90sec x12:
3 Hang Power Snatch

EMOM 16

1) 4 Wall Walks
2) 5 + 5 Turkish sit-up (Kb)
3) 20 Goblet Squat (Db)
4) 30s Dead to active hang

Deadlift 4x4 reps AHAP

TNG or full reset between the reps

AMRAP 14

8 Box jumps 24/20"
6 Deadlift 100/70kg
12 Pistol squat, alternating

12,9,6,3 toistot
Thruster
Leuanveto

Clean and jerk waves

Wave 1
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

Wave 2
3 reps @75-80%
2 reps @80-85%
1 rep @85-90%

Pause Back Squat
8x1r @ 80%
90s. Recovery
3sec. Pause at the bottom of the squat

Tempo front squat

4x5 reps @ 50-60% 1RM
rest 90 sec between
-3 sec tempo down

5 sets of
2 pause Front squats (2 sec)
1 normal front squat

V1
V1
V1
V*
V*

-every 3 minutes

3 x high hang snatch, hang snatch and snatch from the ground. Max 75 % of 1 RM