Power clean, 1 rep as heavy as you can (with good form).

Starts from the ground and catch in a small squat, extend hips and legs.

! SHARP CATCH !
Post three heaviest attempts.

---

8min

Viivajuoksu 1,2,3,4,…
Yleisliike 3,6,9,12,…

Lyhyt mutta mausteinen jumppa, anna palaa.

Alternate through
1. 6-10 Dball or sandbag to the shoulder
2. 10 tricep extensions 22.5/15kg db
3. 10 bicep curls 30/20kg

5x8 AHAP either bench or Floor Press. No more than 3 per bench.

5 kierrosta

800 m Juoksu
30 Kahvakuula heilautusta (suositus miehet 32 kg ja naiset 24 kg)
30 Leuanveto

aikaraja 70 min.

1. 10-15 pull ups
2. 12 Thrusters 40/30kg

No dropping, bar can be in the box behind the pull up bar. If you need to drop then scale the weight!

If the pull ups are easy you can go with c2b goal is to go unbroken.

8 Min AMRAP;
8 back squats 60/40kg
8 t2b

No rack.

5x3 Drop snatch balance
Start fully extended on the balls of the feet.

4x5 85%
Max reps at 70% (goal is 15-20)

For Time

1 ring/bar muscle up*
2 sumo deadlift high pull 35/25 kg
3 push press 35/25 kg
4 power clean 35/25 kg
5 front squat 35/25 kg
6 ketllebell swing 24/16 kg
7 pull ups
8 toes to bar
9 box jump
10 double unders
11 burpees
12 kb overhead walking lunges 24/16 kg

*Skaalaus muscle upille: hyppy muscle up/ mu kumpparilla, chest to bar/ pull up / raaka leuka kumpparilla tai ilman/negatiivinen leuka. Valitse skaalaus niin et se on tarpeeksi haastava

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.