For time
4 sets of
20 cal row
10 lateral burpees over the erg
20 x
10 lateral burpees over the erg
20 cal row
Rest 2' between sets
X= 1) dumbell snatch 24kg
2) single arm dumbell thrusters 10+10
3) dumbell cej
4)single arm dumbell oh squat 10+10

3, 3, 3, 3, 2

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5

Kilpailija suorittaa 18 minuutin aikana mahdollisimman monta kierrosta :

32 Du
16 Cal Row
12 T2B
4 Snatch

Tempauksen painot:
Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
Miehet: 60-70-80-85-90-95-100-105-110-115

In 3:00 minutes
18 cal row
18 ttb/ctb
Amrap power clean 70kg
Rest 90" between sets x 6 sets

For quality:
Lat Eccentrics, 1 min
Banded Overhead Squat Hold, 30s. min
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
3 rnds
Ski, 100 m
5 Inchworms
1x [ 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatches], 20/15 kg
5 Jumping Squats

---

6 rnds of
20 crossovers / 30s. of attempts
4 hang poer snatch 45/35

---

Kilpailija suorittaa jäljellä olevan ajan mahdollisimman monta metriä käsilläkävelyä.
1m = 1 toisto

3-4 rounds for quality:
1min Forearm Plank Hold
12 Lat Pulldows
12 Weighted GHD Back Extension
12 DB Bicep Curls

For time with partner - you go, I go:
40-30-20-10
Double kb suitcase deadlift
Box jump

Work 2min, rest 1 until all the reps are completed.
TC: 15min.

10-30min easy pace bike or run etc..