3 rds for time with partner

20 hang power snatches

20 T2B

20 Front squats

TC: 11 min

L1: 30/25kg

L2: 40/30kg

Split jerk
3-3-3-3-3

Deadlift

1x5@70%
1x5@75%
1x5@80%
1x5@85%
1x5@88%

SO 3:00

I go, you go,

1500m Row
1250m Row
1000m Row
750m Row
500m Row
250m Row
TC 45 min
1 person does all the reps then the partner does all the reps before moving on to the next movement

21 min alkavalla minuutilla

1. 10cal soutu
2. 10 venäläinen kahvakuulaheilautus, raskas kuula
3. 8-10 rengassoutu

For time:

Row 600/550m
Run 400m

Amrap 4
16 Sumo dL high pulls 42,5 /30kg
8 T2B

rest 2 min

Amrap 4
8 C&J 42,5 /30kg
8 T2B

Metcon (reps)

AMRAP in 15 minutes of:

10 DB hang squat cleans (2 DB’s)
10 Push-ups

Choose a moderate weight for the dumbbell cleans.

otm 10:
uneven: 3 front squat
even: 3 back squat
(kevyt)

Build up to a heavy single power clean & push jerk for the day.

Accessory:

4-6 sets of 90m front rack carry with two KBs - heavy
GHD sit-ups 4-5 sets of 15-20