5 Rounds for time;
Run 400m
20 Thrusters 43/30kg
20 c2b

Scale as needed
Pull ups
Jumping pull up.

Time Cap 28 Mins

15-12-9:
Unbroken Clean and Jerks
(Athletes choice on loading)

easy pace cardio:
40-50min:
run/row/ski/ad 5min
5 power snatch
5 power clean
5 split jerk
5 push jerk
5 jerk behind neck
10+10 db snatch
10 hspu
10 pull ups
30 du's

30 Minutes.

Focus quality and new skills! Rest btw. movements as needed.

14 Shoulder taps on Box
2 power clean + 2 push jerks TnG@moderate weight
12 Pistol Squats, alternating
8 Heavy Dumbell Snatch, Alternating
2-12 Toes to bar, unbroken

3 sets of touch n go lifting :
4 power snatches @40-50%
3 power snatches @50-60%
2 power snatches @60-70%
1 power snatch @70-80%
rest 2-3 min and repeat.

3 Rounds for time:

400m Row
30 OHS (30/20kg)
21 Pull-up

TC 15min

Deadlift

6 x 3 x 65 - 75 %

3 sec pull, 2 sec down

SO 2:30

Omatoimi:

Kolmen sekunnin nostotyö ja kahden sekunin lasku.
Kuormittaa paljon enemmän kuin normaalilla nopeudella tehty maastaveto.

Team of 3 person for time (timelimit 12 min):
30 KB swing
30 T2B/Knees to elbow
30 pull up

Build up to 75% then.
10x1 with minimal rest.

So 10 heavy singles with short rest! No fails

Strength (load)

6 sets of 3 front squats. AHAP. Lift every 3:00.

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.