4x3
Snatch pull maasta jarruttaen tasaisesti. Myös palautus maahan jarruttaen. Ylöspäin 5 s ja alaspäin 5 s. Uuteen toistoon lähdetään ilman taukoja eli tanko liikkuu 30 s yhtäjaksoisesti.
Paino lähellä omaa 1 rep max

20 seconds on, 10 seconds off
2 Round

Star Jump
Superman
Jumping Jacks
Bicycle crunches
Burpees
Fast arm circles (20 seconds backward, 20 seconds forward)
High Knees
Plank

Romanian deadlift 10-8-6
Db snatch 10-8-6

For time

• 100 Cal row
• 50 Pullups
• 25 Burbee box jump overs 24"
• 25 Squat Cleans 60kg
• 25 S2O 60kg
• 25 Bar facing burbees
• 50 T2B
• 100 Double unders

4 Al Fresco Rounds for time, 40 burpees, 30 press ups, 20 44lb thrusters, 10 22lb wall balls, 5 kettlebell swings (pair of 1 Pood kettlebells). 30:08.

Row or bike
2 rounds
1:00 easy pace
0:30 moderate pace
0:15 fast pace

Then
10 walking lunges
10 Cossack squats

Back rack reverse lunge
Every 1:30 x 8
10 reps (5 per leg)
*increasing in weight for quality

A:
Clean & Jerk up to heavy, then 3x1 @90%

B:
Snatch pull + muscle snatch + hang power snatch 8x1 @easy

2 sets
5 min easy pace 40-50 rpm
4 min easy / moderate pace 45-55 rpm
3 min moderate pace 50-60 rpm
2 min moderate / fast pace 55-65 rpm
1 min fast pace 60-70 rpm

Rest 3 min between sets

1 min work/ 1 min rest
4 rounds
80 cal Row
40 Burpee over the box

TC: 36'

Switch partner every minutes

Every minute one Squat clean & Hang clean

5 x 50%
5 x 60%
5 x 70%
5 x 80-90%