10x every 1:30

1 clean pull
1 squat clean
1 front squat

Partner workout (You Go , I Go)

2 sets / 5 mins rest

Buy in:
50/40 cal row
then 2 rounds of :
20 box jump@60/50cm
20 DB devil's thruster@2x15/10kg
20 renegade row
Cash out:
50/40 cal row
Total time cap 35 mins

Power Snatch + Hang Snatch
5 x 1+3 @ 85% of power snatch 1RM

Snatch Balance + Jumps
4 x E3M:
4 snatch balance @ 75-80% of snatch 1RM
5 Weighted Squat Jump

For time: 2x ”Baseline”
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

OH squat 3x8 reps

Clean pull 4x8 reps

3 rounds:
6-10 chinups
8-12 dips

3 rounds:
10-15 chainsaw
15-20 push-ups

Accessory 3 rounds:
12-20 hammer curls
Handstand skills
Butterfly skills

Tempaustekniikkaa 25kg saakka.
Rinnallevetotekniikkaa 40kg saakka.
Paljon mobilityä lämpäksi.

Emom 10'
Min.1= 3 power clean 70kg
Min.2=15 bar facing burpees

1-2rounds:

10-15 GHD back extension
20-30 russian twist
10-30 GHD sit up