For Time

10 DBL DB Box Step Overs
15m HS Walk
20 DBL DB Box Step Overs
15m HS Walk
30 DBL DB Box Step Overs
15m HS Walk
@2x25/17.5
@24/20
time cap 17min

3R
15 hspu
15 ttb
10 pclean 55/75
TC 8

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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JM press, 4 x 15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

A: Deadlift 5-3-1-Amrap
B: Leg press 1xMax
C: Shoulder press 1xMax
D: Strict pull ups 1xMax +2set lat pull downs
E: Triceps push downs 1 drop set
F: Db biceps curls 1 drop set

Snatch
for 25 min
Work up to a heavy single.
Once you miss a weight 3 times you’re done for the day.
write down 3 of your heaviest lifts

4 Rounds x AMRAP 3

1000/900m Bike Erg
Max Distance Farmers Carry 32/22,5

Rest 1:00 Btw Rounds.

For time:

3 Rounds

10 Snatch 42,5/30kg
12 Bar Facing Burpees

2 Rounds

10 Snatch 52,5/37,5kg
12 Bar Facing Burpees

1 Round

10 Snatch 60/42,5kg
12 Bar Facing Burpees

( 12 - 20 )

6 - 8 Sets:

1 Snatch Balance + Squat Snatch @ 75% - 90%

(from rack)

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 OHS + 30s tuck hold on paralettes / kb's + 15 Banded GM
2 min Lat Stretch ( 1 min each )

Then...

1:00 Plank
1:00 Banded Pull Aparts
1:00 Banded GM

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5