For time
84 42 21 12
60 30 15 9
36 18 9 6
Double under/ wall ball / front squat 60kg / bar mu

2rds
20 high knees
10 lunge
20 jax
10 shoulder taps

WRK(21)
WRK 2:00 REST 1:00 x7
16 jump rope
8 bent over row, renegade row, pull ups
16 lunge
100m run

Finisher
50 alternate sit ups
1:00 butterfly stretch

A: Bench press 5-3-1-1-1-1-12
B1: Shoulder press 3x5
B2: strict chin ups 3xMax
C1: triceps push down 2x12
C2: SA Kb rows 2x8
D: triceps over head extensions 2xMax

2-3 min rest between sets

Voimatempaus

3 x 3

Tall snatch

3 x 3

Valakyykky + 5 sek pito viimeisellä toistolla

3 x 3

105 min
Warm up for 15 min

1.WL
A. Barbell warm up

B. Snatch complex every 2 minutes x 5
1 Muscle snatch
1 Hang power snatch
1 Behind the neck snatch grip push press
1 OHS
- 25 27.5 27.5 30 30 kg

2.Strength
A. Front squat 4x3x75%
- 60 kg

B. For quality:
16-12-8-4 reps of:
Ring push ups
Ring row

C. 3 sets:
8+8 bicep curls - 10 kg
12 side lateral raises - 4.5 kg

EMOM 12

1: 3 squat clean (@ 65-75 %)
2: 3-6 bMU

Focus on quality movement.

4-6sets
10 x Biceps Curl @ moderate weight, barbell or DBs
10 x Bench Dip @ moderate effort
10 x Strict Press @ same weight as curls
1-3mins easy bike, walk, row

Use an empty barbell:
-3x 5 hang snatch pull
-3x 5 high hang squat snatch
-3x 5 snatch balance
-3x 5 sots press

*rest 1min between each set.

15mins to find 1rm Clean

then,

"Annie"
50-40-30-20-10
Double unders
Abmats

9 something. 1:20 worse than PR. Double unders were AWFUL since being away! Start doing 50 during every warm up. Worked on form for the cleans, still being cautions. Went up to 75#