4 rounds for time:

• HSPU 5 / Nokkaprässi 10
• Front back lunges 7,5m + 7,5m
• Burpee over the bar 10

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

10 min AMRAP

5 burbee
10 KB swings
20 wallking lunges
20 DU's
10 air squats

EMOM 9min:
joka minutilla 3x korkea boxi, 1 x wallclimb

In honor of SSG Joshua Hager, United States Army, who was killed February 22, 2007 in Ar Ramadi, Iraq.

Metcon: “Josh”

 21-15-9 Overhead Squats (95/65) 

 42-30-8 Pull Ups

 

Score: Time

Weighted pull up: 5-3-1

for time with kettlebell

900m run
50 goblet squat
600m run
50 swings
600m run
50 clean (alternating hands)
600m run
50 sdhp
900m run

Kb shoulder press 6x10 AHAP.

EMOM 10min:

Hang squat clean x3 (60-70%/clean)

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.