Work up to heavy 1RM Power Clean
+
10x1 @80% of 1RM (10 fast singles)

Row 12x500m with 30sec rest.

These are not all out! RPE 3 to 4. Try to hit all sets with same pace.

EMOM 16

Min 1: Double DB thrusters 6 reps
Min 2: t2b 12-14 reps // L2: 3/2 Bar MU
Min 3: Row 14/12 cals
Min 4: rest

40 min AMRAP for thought

300 m row
15 abmat situps
10 power snatch no hook grip (40 %)
5 PEP
30 burpees
15 wallballs
10 pushpress (same weight as in snatch)
5 strict extra slow toes to bar
2 min rest

ROW: focus on working with legs, relaxed arms
ABMAT SIT UPS: focus on rounded back
POWER SNATCH: without hook grip (20/15kg), focus on timing of the pull from the hip, and straight bar path close to the body
PEP: focus on super tight core, and hollow position
BURPEES: relax and just do
WALLBALL: focus on speed of the squat and using the legs, arms as relaxed as possible.
PUSH PRESS: focus on straight bar bath and recovery of the barbell on the shoulders, elbows high
TOES TO BAR: straight legs, tight core, full stop at the bottom

4 x 3min töitä/3min lepo

2 kierrosta
3 varpaat tankoon
6 yleisliike
9 boksihyppy

max cal pyörä loppuaika

Power Clean + Tng Push Jerk

8 x ( 1 + 3 ) @ building moderate

Go Every 2:00

Overhead Squat

6 x 3 @ 60 - 90% OF Snatch

Go Every 2:30

Tempaus 6x3

EMOM 12

Minute 1 : 5 Clean & Jerk
Minute 2 : 15 Wallball Shots
Minute 3 : 6 HSPU

Barbell : 80/60kg
Masters 45+ : 70/50kg

Try to get as many douple unders unbroken as you can.