16 Deadlift (43/30)
16 Hang Clean (43/30)
16 Push Press (43/30)
200m Run

3 x 10

15' AMRAP
5 PULLUPS
10 PUSH UPS
15 DU

rest 60 seconds between reps
1:52
1:49
1:46
1:42

3 Rounds

30 Hang power snatch 95/65lbs
100 Double-unders
Rest 90 seconds

Goal is to go unbroken as long as possible on power snatch. Don’t break up into small sets, big sets only.

AMRAP 12 minutes

8 Squat cleans 155/105lbs
10 Box jumps 24/20″
12 Toes to bar

1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
2) 4x100m (rinta/vapari)
3) 4x100m (vauhdikkaampi)
4) 2x100m (selkä)
5) 4x 25m (vapari/ kova)
6) Loppuverra 100m (kevyt)

yhteensä 1400 m

Tabata 20sec on 10 off.

-front squat, pull up X3
-box jumps, push ups X3
-toe to bar, handstand X3
-V ups, plank X3

10 min AMRAP

15 Deadlift
15 cal ski-erg

5 min rest

10 min AMRAP

15 cal assault bike
15 hand release push up

5 min rest

10 min AMRAP

15 cal row
15 box jump

8 x push press (40kg)
12 x sit ups

20min AMRAP