6 sets every 2 min
high hang power snatch + hang power snatch + squat snatch

3 rounds
1:30 ergo
10 reverse lunges with bodyweight
10 ring row
3-5 jumping pull ups into 6-10 kip to swing
5+5 one kb push press
5+5 windmill
:20 HS hold

10 minutes to prepare for Mary

Teams of 2:

2000m row, kun toinen soutaa, toinen suorittaa 15 ab mat sit-upia. Tätä jatketaan niin kauan kunnes 2000m on täynnä. Pidä vauhti kevyenä, sinun tulee pystyä puhumaan!

Push Press into Split Jerk

3x5

RPE 3, use this as a warm-up for your jerks

In 3 minutes do:
9 TnG Power Snatch
9 TnG Power Clean
9 TnG Power Clean + Jerk
Rest 2min

In 3 minutes do:
7 TnG Power Snatch
7 TnG Power Clean
7 TnG Power Clean + Jerk
Rest 2min

In 3 minutes do:
5 TnG Power Snatch
5 TnG Power Clean
5 TnG Power Clean + Jerk
Rest 2min

In 3 minutes do:
3 TnG Power Snatch
3 TnG Power Clean
3 TnG Power Clean + Jerk

Lifts must be in that order and they must be touch and go. Add weights when reps go down. Choose AHAFA weight for each movement.

20 EMOM

1. 2+2 Turkish get up, same KB at lunges
2. 5-8 toes to rope
3. 16 box step ups
4. 8+8 KB single arm front rack lunges, switch hand between
5. Rest

Powerclean, back squat and deadlift

Men total of 9000 kg

Women total of 7000 kg

Start with powercleans, then move to back squat, and finally end with deadlifts. You can decide your sets and reps yourself.

TC 45 min

Accumulate the required kgs. You can scale by adjusting your total.

Finisher 3 rds
10-15 hollow rocks
15-20 band pull-aparts

3 kierrosta

11 1-käden käsipaino thruster
12 leuanveto tiukkana
11 käsipainotempaus

Tabata #1
Alternating DB snatch
DU

rest 1 min

Tabata #2
Bike erg

-use 10 sec of rest easy recovery biking. Keep fast pace but not all out.