6 rounds for time:
* 400m run
* 30 air squat
* 20 push-up
* 10 pull-up

Build to Heavy Single

Then...

1 Set Max reps @ 80% OTD

3 Rounds:
10 Snatches 43 / 29 kg
12 Bar-Facing Burpees

Directly Into...

2 Rounds:
10 Snatches 52 / 38 kg
12 Bar-Facing Burpees

Directly Into...

1 Rounds:
10 Snatches 61 / 43 kg
12 Bar-Facing Burpees

Build To A Heavy Double

*Repeat from 3.18.22 

Shoulder press 5x5 reps

A,
Ring MU progression
- false grip strength
- floor work
- kip swing
- transition with rubber band
- transition on box
- strict work

B,
Every 30 sec x 6
3 Strict t2b
Every 30 sec x 6
6 Kipping T2b
Every 30 sec x 6
8 V-up

3 min rest

Every 30 sec x 6
2 Strict HSPU
Every 30 sec x 6
4 Kipping Hspu
Every 30 sec x 6
6 Push up

6 Rounds for Time

9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar

With a weight vest

2 high hang clean + hang clean

10min aikana tekninen raskas