Power clean 5 reps tng, start w 50 kg, add 10 kg every round. E3mom.

Every 8 mins x 4 sets

200m run
16 KB Snatch (8/8) @24/16 kg
12 wall ball @9/6kg
8 burpee pull up (Sc: target burpee)
12 wall ball
16 KB Snatch
200m run

Remaining time is rest !

2 mins x 16 sets (4 rounds) 75 sec work / 45 sec rest

A: max distance DB goblet lunge L,R + Squat @2x15/10kg
B: max cal machine
C: max rep ( renegade row L,R + Push up) @2x15/10kg
D: max distance burpee broad jump

1200m Run @ 10k pace

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for this primer.

– Rest 3:00 before part B –

Power snatch + ohs 1+1 6xOTM

Muscle snatch + ohs 1+1 6xOTM

Riven kyykystä suoraan ylös saksiin.

Back step lunges with barbell on back 6 per leg, total 12

EMOM20

A) Pull ups
B) Strict press
C) Bench press
D) Bent over row

10' AMRAP
12 box jump
9 dbl DB hang clean
6 pull up