5min 3 squat clean, 3min rest
5min 2 squat clean, 3min rest
5min 1 squat clean, 3min rest
5min 3 squat clean

44min total:
12min amrap:
15cal bike erg
5 c&j 60kg
4min rest
12min time cap:
3 rounds:
5 squat snatch 60kg
5 deadlift 60kg
5 hspu
Remaining time find heaviest on complex: squat snatch + hang squat snatch
4min rest
12min amrap:
2rope climb
8 devils press 2x 22,5kg

A: Split jerk technique (Double push jerk+ double split jerk)
B: Power clean + double squat clean 5x3
C: Clean pull @90% of max clean 4x3(ecc. slow motion)

-12/10cal row
-12 push-ups
-11,12,13,14 wall ball 8/5-7kg

3x

-2 clean pull + 2 hang squat clean
*2min rest

3x

-2 clean pull + 2 hang power clean
*2min rest

3x

-2 clean pull + 2 hang muscle clean
-1- 1.5min rest

Midline

5x10 Second L-sit + 5-10 TTB
Rest 90 seconds between sets
*Can drop and rest between L-sit and TTB

5-minute BikeErg
+
2 rounds
5 Ring row transitions
10 Hollow rocks
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Squat snatches
6 GHD sit-ups
3 Ring muscle-ups
60-second BikeErg between rounds

Deadlift 20-19-18…3-2-1 reps.

Aloita tyhjällä tangolla ja lisää 5kg jokaiseen settiin.