10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat @ 50KG/35KG
C2B
Box Jumps @ 24"/20"

Transition time between movements is important. Position box and bar appropriately close to rig.

YGIG
80 cal row
10 rnds
5 Thruster @42,5
5 pull up
10 rnds
5 C&J @42,5
5 T2B
10 rnds
5 power snatch @42,5
5 Bar over burpee
80 cal row

125 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25 (singles)

2.WL
A. Snatch from the blocks (just above the knee) > hang snatch
4x2x75-80 % / "1 rep in the tank"
- New set every 3 minutes
- 44 kg

B. Snatch pull (normal tempo)
4x3 / "1 rep in the tank"
- New set every 2 minutes
- 60 kg

C. Snatch balance + OHS
3x2+1 / "1 rep in the tank"
- New set every 2 minutes
- 42.5 45 45 kg

3.Accessory
EMOM12
1. 3-5 Seated box jumps - 24" x 5
2. 8 Heavy hip thrust - 65 kg
3. 5+5 Forward stepping lunge + plate rotation for core - 15 kg

Snatch fgrip push press 3 RM

For time

3 Rounds
60 DU
30 Wall ball 9/6kg
15 C2B

TC.17min

Box front squat 3 RM

Soutu 1000m

Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

RCVR(20)
200m run on the 2:00 x10

Finisher
50 double crunch
1:00 IT stretch

Tekniikkaa + työsarjat

3 rft
10 power snatch 42.5kg
13 ctb
16 ghd sit up
Rest 1:1
X 2 sets