4x4
Split jerk tauko dipissä ja vastaanotossa

Weighted Chinup 3 RM, then 2 sets without weight (choose reps)

30 MIN AMRAP

Use a single handed weight of your choice for the workout, like Dumbbell, kettlebell

• 5/5/5/5/5/5.... Burpees
• 5/10/15/20/25.... Alternating hang clean and jerks
• 5/10/15/20/25.... OH walking lunges

Alternate Hands as you want during the lunges

E4MOM for 6 rounds

6 x 5 backsquat
+
20/16cal assault bike

Eka piikki ja lepo

Venyttelyä ja mobbailua

Power Snatch. Start at 75% of 1RM. Rest as needed between sets.
3reps @ 75%
6reps @ 70%
9reps @ 65%
12reps @ 60%
15reps @ 55%
18reps @ 50%
21 reps @ 45%

3x6 seated shoulder press with barbell

15-12-9 reps for time of:

Toes-to-bars
Wall-ball shots, 9KG ball
34KG Thrusters

4 sets of
5 front squat + 11 back squat

Use rack if needed.