100m sprints - on track - rolling - 6x100m - 15.6, 15.63, 14,23, 14.06, 13,90, 13.87
60m - on track - rolling - 2x60m -7.97, 8.18

Takakyykky 5-5-5-3-3-3

For time, 30 squat clean thrusters (60/45kg). 1min work/1min rest.

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

PK 30 + mobility

10 min EMOM:
Joka alkavalla minuutilla
3x punnerrus
3x linkkari

täydellisinä suorituksina

Kyykkyjä, kulmasoutua, pystypunnerrusta ja keskivartaloa

10 min E2MOM:
• 5-4-3-2-1 Hang Snatch
From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern

B.
Take 5-8 minutes to build to a 3-RM Overhead Weighted Pistol (barbell)

Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.

*You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.

8min EMOM 3-position clean + 1 split jerk.