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

EMOM for 10:00-

3 Back Squats – begin around 70% and work to a heavy triple for the day, with no misses

Every 2:00 for 10:00 (5 total sets)-

5 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 5RM for the day

Choose how many reps and try to keep that every round.

AMRAP in 10:00

10 boxihyppyä
3 MU's
10 boxihyppyä
5 chest to bar
10 boxihyppyä
7 leukaa
10 boxihyppyä
9 punnerrusta

Skaalaus:

10 boxihyppyä
3 rintatankoon
10 boxihyppyä
5 leukaa
10 boxihyppyä
7 rengassoutua
10 boxihyppyä
9 punnerrusta