Work up to a heavy Triple in 12 mins.
Be fast under the bar and work on consistent landing of the feet.
You can use dip on this one.
hit set every 1-2 min.

Snatch pull + hang snatch + snatch
work to heavy set in 16 minutes
hit set every 1-2 min.

Every 2 min 15sec for 18 minutes (8sets)
1 squat clean + 2 front squat + 1 split jerk @60-90% of 1 rm c&j.

min 1 - Power snatches x 8-12 reps @ 35/25kg
min 2 - Bar over burpees x 8-12 reps
min 3 - Pull ups / c2b / ring row x 8-12 reps or 2-4 bar Muscle ups
mins 4+5 = rest

8 x alkavalla 90s

1. Käsilläseisontapunnerrus 40-50% max toistoista
2. Varpaat tankoon 40-50% max toistoista

Built daily heavy

5 reps (max 1-2 rep reserv)
then

3 reps @ 107% heavy 5 reps
1 + reps @ 113% heavy 5 reps
(+ = max reps, minimum 1 rep)

2min rest between sets
Round the weights up: 83kg = 85kg

Back Squat & Box Jumps

6 Sets x Every 4:00

3 Back Squat @ 60 - 70%
5 Box Jumps 30/24"

30 wall balls
15 C2B
10 bar over burpees

14 Min time cap

AMRAP 16

10 Push Press 50/35kg
30 Double Unders
7 Deadlift 100/70kg
Wallwalks
1-2-3-4-5-6....

4 x 4 OHS

• leave one rep in the tank
• rest 3 min btw sets