3 x 3

RestDay!

Squat Clean
3-3-3
65-85-95

For time:
30 Handstand push-ups (strict press)
40 Pull-ups (jumping pull ups)
50 Kettlebell swings, (overhead)
60 Sit-ups
70 Burpees

50 du
21 deadlift double kb 20kg+20kg
21 hang power snatch 20kg
21 v up
50 du
15 deadlift double kb
15 hang power snatch
15 v up
50 du
9 deadlift double kb
9 hang power snatch
9 v up
50 double under

12min AMRAP
30 askelta askelkyykkykävelyä
15 istumaannousua
10 etunojapunnerrusta

Snatch 6x4 off blocks above the knee

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(20)
Open gym
Make up a missed benchmark or a missed wod from the week.

3x6(12)
strict/bench

Finisher
Stretch and roll any hotspots
50 v-ups

4 rounds for time:

15 c2b
3 squat clean
30 DU

The squat clean is supposed to be heavy, the weight should be about 75 % of your 1RM. You may drop the barbell in between lifts. Scale chest to bars according to your skill level.

E2MOM x 5

Pause 1 sec at
- going down at parallel
- bottom position
- going up at parallel

Tempo: 2-3 sec between each pause

3 rounds for Quality, cap 15 min

Ring dips
HS practise
DU