4-5 rounds total
min 1 - Box HSPU x 5-10 reps (straight legs)
min 2 - V-Ups x 10-20 reps
min 3 - Air Squats x 20-30 reps
Keep this quality work and everything should feel good to do.

Light and moderate weights for Thrusters 3-4 sets of 5-7 reps
rest about 1.5-2 min bwn
Light and moderate weights for Sumo Deadlifts 3-4 sets of 5-7 reps
rest about 1.5-2 min bwn

AMRAP 8

8 Wallball 9/6 kg (20/14p)
8 Lunge
12/8 cal. Row

AMRAP 14

3 Hang Power Clean 60/42,5kg
6 Box Jumps 30/24"
9 Wallball 9/6kg (20/14)

Hang snatch, 3 x 2, AHAP

3- Postion Squat Clean

-High Hang (Pocket)
-Hang (Above knee)
-Squat Clean (Floor)

6 x (1+1+1)x50-70%

Send Off 1:30

2 x Heavy Snatch Pull + Squat Snatch

7 x (2+1). Send Off 2:30

You need two Barbells.

Heavy Snatch Pulls 120 - 130% of Squat Snatch
Squat Snatches 80% - 95% of Squat Snatch

Set 1 – 70% – 8 Reps
Set 2 – 70% – 8 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps
Set 5 – 80% – 6 Reps
Set 6 – 80% – 6 Reps

Tall Snatch + Snatch Drop

7 x (2x(1+1)@40-50% Of Squat Snatch

Send Off 1:30

15min alkavalla minuutilla

1. 3 maastaveto, raskas paino
2. 10-15 seinäpallo
3. lepo