A:Dead Lift 3x5 @ 30x1
3 heavy sets of 5
Rest 3-4min between sets

C: 6rft
7 strict chin ups
9 ball slams
200m row

Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Power Clean + Push Jerk - 5, 5, 3, 3, 3
Hang Clean Pulls - 3, 3, 3, 3

Rive + työntö RM
3x1+1@90%

Työntöveto
2@95%
3x2@100%

Etukyykky 2RM

Jalkojen nostot riipussa 3 x max

Body Armor (A)
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.

”Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

A: 4min row for cal
3min rest
4min amrap
24 DU
8 Burpees
8 TTB
3min rest
4min row for cal
3min rest
4min amrap
24DU
8 Burpees
8 TTB
3min rest
4min row for cal

No max.
Control your pace

5x1000m / Rest 3min
(5k ave pace)