Skill
DUs + Max Effort Strict Ring Dips:22

WOD
3 rounds for time of:
400m Run
12 Deadlifts (bw)
21 Box Jumps

This destroyed my lower back and legs! It wasn't so punishing in terms of work capacity though.

Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

Take 20 minutes to build to today’s 1-RM Power Snatch + Overhead Squat

8 x 4 Shoulder Press

AMRAP 12'
3,6,9,12,15........
Push Press
Box Jumps

AM: 60 min
Warm up for 5 min
A. Rowing 8 x 1000m
- Rest 2min between
- VK1, tasainen vauhti läpi
1) 2.11.3/500 m, 152/165
2) 2.09.9/500 m, 161/174
3) 2.09.8/500 m, 166/178
4) 2.09.8/500 m, 169/181
5) 2.09.7/500 m, 171/181
6) 2.09.6/500 m, 171/181
7) 2.09.8/500 m, 174/183
8) 2.09.1/500 m, 174/183
Cool down for 5 min

PM: 120 min
Warm up EMOM14 + 20 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 2 3 3 3 3 3 2 1 x x = 21 BMU

2.Weightlifting
A. Barbell warm up
B. Every 2 minutes for 16 minutes:
Pause squat clean + Low hang squat clean
- Build to heavy

3.Strength
A. Front squat 3x1 @ 87% - 76 76 76 kg
-Rest as needed

B. 3 sets:
10 Strict toes to bar
10+10 Side hollow rocks
Rest 60 s.

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

approx 34 + 24

50 burpees
50 thrusters 43kg
rest of the time rope climbs

60%/4
65%/4
70%/4
(75%/4)2

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%