With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

Start with 50% of your 1RM Snatch. Snatch (anyhow) as long as possible. Once you cannot snatch the weight, clean (anyhow) for as long as possible. After the cleans, deadlift as long as possible.

Power Jerk, five singles.

21-18-15-12-9-6-3

Front squat
GHD sit-ups

55 kg barbell

Thruster 5x3 improving weight between each series

2x2x56
2x2x64
2x2x68
2x1x72

Matalat pukit

80-60-40-20-10
Cal air bike (standing. Vastus 10)
Air squats

Between rounds

12 burpee over high box
9 d ball over high box

2xbox

4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)

Every 3min for 24min:
3 squat snatch ( no tng, keep weight moderate)

Max matka käsilläkävelyä 5 min aikana

Jerk 5x2 @ 70-75% C&J
+
5x3 OHS @ light - moderate weight
+
2 Gymnastic swing + 1 pull to
hips 7x3
+
Every 90 sec(3 rounds)
1: Ring push ups x8-10
2: Exentric false grip Ring pull ups from top x5
3: Weighted ring Dip x3
+
7min amrap:
Burpees