For time;
30 C&J
30 Ring MU
30 Snatches

60/40kg

Time Cap 20 Mins

EMOM x10
1) echo
2) 30-50s plank

rest 2min

EMOM x10
1) c2bike
2) 16-20 russian twist

5 x (2 Power cleans + 2 push jerks), AHAP with 3:00 min send-off.

SUPERSET
3 Rounds:

12 reps Alternating BB Back Rack Reverse Lunges 6/6
15 reps Goblet Squat

2min rest between rounds

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EMOM 6

1) 45sec Wall Squat hold
2) 45sec Elbow Plank

Snatch balance
5x3

7 x 3-4 thruster
- leave 1-3 reps in the tank
- rest 3 min btw sets

Back Squat

For total load, 6 Sets Of 6

Go every 3:00

6-8 x E90SEC
9 deadlift 60/40kg
6 hang power clean
3 thruster

On a 8:00 clock:
Practice and build-up on weight in the Turkish Get-Up

3 x alkavalla 4 minuutilla

8 maastaveto, jätä 2-3 toistoa varaa
max leuanveto tiukkana