For time:
100 lunge steps 60/40kg
*25 bar over jumps every time you drop the bar

Power clean + Hang power clean. As heavy as possible in 12 minutes.

A.) EMOM 4
High hang power snatch 3 reps @50% 1RM

B.) EMOM 4
Hang power snatch 3 reps @55-60% 1RM

C.) EMOM 4
Low hang squat snatches 3 reps @55-60% 1RM

EMOM 9

min 1 - 3 : 2 x High Hang Squat Clean + 2 x Tall Jerk
min 4 - 6 : 1 x Hang Squat Clean + 2 x Jerk
min 7 - 9 : 2 x Squat Clean + 1 x Jerk

Climbing light to moderate.

15min alkavalla minuutilla

1. 3-8 käsilläseisontapunnerrus
2. 6+6 kahvakuula tempaus
3. 6-12 käsipaino valakyykky

Power Clean 1RM in 15min

You can do as many lifts as necessary under the 15min timeline.

Back Squat

5 x 5 x 55 - 65%. Focus on fast hip extension.

between sets 4 high box jumps.

SO 3:30

400m juoksu
10-8-6-4-2
Thruster
Yleisliike
400m juoksu

EMOM 12

Even : 5 Front Squat 80/60kg (Floor)
Odd : 15/11 Cal Row.

In pairs for 40 min
A) Row
B) 2 rounds of
8 Wall Balls
10 Box Jumps
12 KB Swings