4 sets of 3 hang squat cleans

Block snatch
set BB at top of the knee
3x3 70%

A,
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
4x 3 within 15% of your best for the day

B,
Teams of 2 - 10 rounds, each round for time, of:
5 Thrusters, 52/34kg
10 Pull-ups
Sprint, 100 m

Rest 1 min between each round.

Complete in teams of 2. You go-I go fashion; 10 rounds each.

C,
Complete as many rounds as possible in 6 mins of:
20 Plank Shoulder Taps
Single Arm Kettlebell Overhead Carry, pick load, L 15m/R 15m
10 Scap Pull-ups

Snatch progen vikat 3x1

10 x 1 min on / 1 off
Vaihdellen vuoroin A ja vuoroin B, molemmat viidesti.

A 9 cal soutu + maksimitoistot wall ball

B 9 burpee + maksimitoistot boksihyppy

Every 4 minutes x 5

10 hang power cleans @60kg
10 bar facing burpees
10 double DB thrusters @27.5kg
10 burpees over DB

A,
For time:
Row, 1000 m
Ski Erg, 250 m
30m Double Kettlebell Front Rack Walking Lunge @24/16kg
Row, 750 m
Ski Erg, 500 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 500 m
Ski Erg, 750 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 250 m
Ski Erg, 1000 m

Goal: sub 30 mins

B,
Tempo Strict Press 6-6-6, using heaviest weight per set
Tempo Goblet Squat 8-8-8, using heaviest weight per set

Tempo Strict Press- 3 secs down and 3 secs up, RPE 7/10
Tempo Goblet Squats- 3 secs down and 3 secs up, RPE 7/10

5 rounds

12 KB Swing
12 Wall Ball
12 Box Jump
12 Burpee

Tekniikkaa + työsarjat

10-8-6-4-2-1