For Time:
800/750m Row, 15 C2B, 2 Deadlifts
800/750m Row, 15 C2B, 4 Deadlifts
800/750m Row, 15 C2B , 6 Deadlifts
800/750m Row, 15 C2B, 8 Deadlifts
800/750m Row, 15 C2B, 10 Deadlifts

W: 102,5kg M: 142,5kg

120 min
WU for 10 min
Skill: BMU practice for 25 min

1.Weightlifting
Snatch WU
A. Hang snatch (above knee) 9 x 1 @ 65 % + 1 RM, EMOM, add weight every 3 minutes
3x35 4x40 2x45

B. Clean and jerk - build to a heavy double for the day. Perform both cleans first, then jerks.

2.SPP (skill)
Applied barbell efficiency
A. 5 rounds for quality, start a new round every 3 min
9 UB power snatch @ 40-50 % 1 RM power snatch > 20 kg
15 wall ball @ 6 kg
200 m run > 150 m

3.5 min assault bike, TF

2min:
21/17 cal Row
amrap: Power snatch

Rest 2min...

2min:
21/17 cal Row
amrap: Power clean & jerk

Rest 2min...

2min:
21/17 cal Row
amrap: Thruster

Rest 4min...

(1 rnd: 60/40kg / 2 rnd: 40/30kg)

Snatch 5x3x60%

For time
100 c2b
*otm 6 burpees

AMRAP 15 min

20 Single Unders
10 Burpees

10 Banded pull aparts
10 banded shoulder raises
10 squats

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

45min, alkavalla minuutilla 3 x maastaveto.

Tee kaikki samalla painolla mikäli mahdollista.

120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions

1.Strength
A. Alternate - build to a heavy set of 4 in 5 sets
A1. Back squat 5x4
A2. Strict press 5x4
26 28 30 31 32

2.SPP - conditioning
A. For time
40 C2B > pull up (torn hand)
40 pistols, alternating
40 power cleans @ 42.5 kg > 35 kg
40 strict HSPU > abmat + 10 kg plate > 20 reps

Result: 17.35 (power cleans done in 11.20)
168/186

3.5 min assault bike

4.Additional set
Hamstrings 6x10 8x7.5 8x7.5 kg
Hollow hold 3x30 sec