A: Broad jumps 8x3
B: 8min emom: Kb Snatch x3, start from Dead hang, alternate arm every min
C: 40min emom
Min 1: 30sec jump rope
Min 2: 5 ring pull ups
Min 3: 8 Burpee push ups
Min 4: 15 Rkb swing @24kg kb

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

1 squat clean
2 hang squat clean

30 Synchro Toes to Bar (2 working - 1 resting)
10 Sandbag Clean (50/70kg) (split however)
10 Rope climb (split however)
10 Sandbag Clean (split however)
30 Synchro Pull up (2 working - 1 resting)

TC: 8 min
Score: Time

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

As Many Reps as Possible in 12 minutes

30/24 Cal Bike
30 Air Squats
20 Push Press 40/30kg

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

A: 10x30 on/30 off jumprope
B1: 3x30sec handstand hold
B2: 3x8 Assisted FG ring pull ups
C1: Ring Dips 5x2
C2: Ring rows 5x8
D: Push ups 4x10+1xAmrap
E: DB biceps curls 2x Myo reps

LÄMMITTELY
Tekniikkatikkaat
Reaktiopelit

YOU GO I GO
1000m soutu / hiihto
100 x etuheilautus
100 x istumaannousu pallon kanssa
100 x synkronoitu kyykky

Timecap 24min

DEADLIFT

6-6-4-4

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