Move well with good form (percentages are just a guideline) go by feel if needed
2x6 72.5-77.5%
2x5 77.5-82.5%
2x4 82.5-87.5%

4x3 Hang clean 70%

Skill practice may include:
Kipping drills

Knees-to-elbows
Toes-to-bar

Pullups
Butterfly pullups
Chest-to-bar pullups
Muscle-up progressions
..

Lateral box step-ups
4 x 7/leg

---

Start on your difficult side and leave the easy leg last.

Metcon (time)

For time:

100 Kettlebell snatches. 24/16kg KB.

*Split the sets anyhow but evenly

Timecap: 6 minutes.

*This is a fast one so choose a moderate weight that moves well and in big sets.

Accessory:

4 Rounds of
Push up with hands on medicine ball, 15-20 - light
Bent over row, 15-20 - light

Strength (load)

Back squat, 7 sets of 1.

Climbing weight. Every 3:00

Ski Erg conditioning

6 x 100m all out
rest 90 sec between

4 x E2MOM
2+2 chin up
- leave 2-3 reps in the tank
- ensin kaksi toistoa 00:00min kohdalla ja sitten kaksi 00:30min kohdalla, loppuaika lepoa

10 rounds for time of:

3 Handstand push-ups
100/70kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders

TC 30

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Etukyykky stopilla 3,3,3,3
1s paussi ala-asennossa

2 min. Tauot