20 minutes running clock

Find heavy triple hang power clean
then 3 x 3 reps 90% of that

EMOM 12, For Total Repetition.

1 Minute : Bike Calories
2 Minute : Kettlebell Swing 24/16kg
3 Minute : Sit Ups

Complete 1 Unbroken Set For Reps

Target 3+
There is option use Band on Bar Muscle Ups
Beginner make Kipping Pull Ups or Strict Pull Ups

EMOM 12

1) 10 OHS 40/30 kg
2) 10 Ring row
3) 10 Push-ups

Kipping Handstand Push Ups

5 Sets Of 2 - 4

Go Every 2:30

....End of Progression.

Intervals
Each movement, 6x20s on / 20s off. All six round same movement, then 2 min rest before moving next movement.
a) Rowing for max calories
b) Box jumps 60/50cm
c) Burpees
Erittele toistot kommentti kenttään, jos ne otat ylös.
Calories =
Box jumps =
Burpees =
Kokonaistoistot voit merkata score kohtaan.

6x2 @ 55-65% (tempo 2 alas ja suoraan ylös).
rest about 2 min bwn sets.

Every 1,5 min for 8 times
Power snatch + Snatch balance + ohs
good starting weight about 60% of 1rm

Metcon
emom 4
5 hang power snatches @ 50-55%
rest 1 min
emom 4
3 hang power snatches @ 60-65%
rest 1 min
every 30sec for 4 mins
1 hang power snatch @ 70-75%
rest 1 min
emom 4
5 hang power snatches @ 50-55%

Every 2 min for 10 minutes (5sets)
5 front squats @40-60%
add +5% on each set.