1 round = 40s on / 1min 20s off
2 round = 50s on / 1 min 10s off
3 round = 1 min on / 1min off
a. assault bike or rowing
b. 10 db snatches + amrap of box jumps
c. 20sec of max DU + amrap of burpees
d. shuttle run 10+10m
REST 1 "EXTRA" MINUTE AFTER FULL ROUND. SO ONCE A,B,C,D IS DONE RESTING TIME IS 2MIN+ BEFORE STARTING NEW ROUND.
WORK CAPACITY ABOUT 85-95% OF YOUR MAX EFFORT.

TOTAL TIME FOR THIS WOD IS 27 MINUTES (1 round is 9 min with extra rest minute). TAKE A GOOD WARM UP SO YOU ARE READY TO GO "HARD" WHEN ITS ABOUT TIME!

3 kierrosta 30s töitä/30s lepoa

Käsipaino thruster, 2kp
Yleisliike
Leuanveto tiukkana
Venäläinen kahvakuulaswingi

Kesto: 12 min

EMOM 10
Snatch pull + low hang power snatch

-use 75-80% of 1RM power snatch
-same weight on every minute
-add weight from last week

3 x 3 double halting power clean.

Halt below the knee and at the receiving position: Train for effective positions.

To add challenge, you can aim to halt at receiving position at 90 degree knee ankle.

Receiving position is the position depicted on the right:
https://journal.crossfit.com/article/the-hang-power-clean-journal

Use as heavy weights as technique allows

Alternate
1. 30 sec front rack hold
2. 8 back squats

Rx 100/70kg

Scale to ~75% of front squat 1RM
Rack is fine
No dropping

C & J complex #1 (5 reps per movement)
Romanian deadlift
Hang muscle clean
Strict press
Back squat
Behind the neck strict press
Front squat
Behind the neck push press
Back squat w/ 2 sec pause
Front squat w/ 2 sec pause @ bottom
20 cal Assault bike, row or 200m jog before the next complex

C & J complex #2 (5 reps per movement)
Clean deadlift
Hang power clean
Behind the neck push press
Hang power clean into a front squat (pause at receiving position before squatting down)
Behind the neck push jerk
Clean pull under
20 cal Assault bike, row or 200m jog before the next complex

C & J complex #3 (5 reps per movement)
Slow pull muscle clean + strict press
Slow pull power clean + push press
Clean pull under + split jerk (1 with each foot in front)
20 cal Assault bike, row or 200m jog before the next complex

Alternate for 30 Mins
1. 10 sandbag squats
2. 40 Double Unders
3. 10 Strict T2B
4. 40 sec handstand hold
5. 15 bicep curls

High hang snatch (squat)

3-3-3-3-3 use 18 minutes for this one
-start from ~70 % and build up, not more than 85%

3 kierrosta
3-6 leuanveto myötäotteella tempo 2011
10 etunojapunnerrus käsien irrotuksella
1min lepo

8min alkavalla minuutilla
3-5 yleisliike
max toistot tuplanaruhyppy