6 Rounds for Time:
30 Air Squats
19 Power Cleans @60/42.5kg
7 Strict Pull-ups
400 Meter Run / 2 x Stairs / 500m Row

• 45:00 Cap

3 kierrosta, 1min lepo liikkeiden välissä
8 pyöräilijän etukyykky, tempo 31X0
8+8 kulmasoutu käsipainolla, 20X2

Working 10 minutes.

Squat clean + 2 x Front Squat + Split jerk

Weights 60-80%.

Working 10 minutes

Hang Squat Clean + 2 x Split jerk

Focus on speed under bar. Weights 40-60%

AMRAP 9 (REPS)

35 Ground to Over head 45/30kg
50 Double Unders
25 Sit Ups
40 Air Squats

Warm up
3 min cardio machine and then barbell warm up for squat cleans

2 sets with empty barbell
5 clean deadlifts
5 clean pull from pockets
5 clean high pull from pockets
5 muscle clean
5 power clean
5 squat clean
rest as needed bwn movements and rest about 1-2 min bwn sets.

Interval (inside 20 min time)
3 Sets
8-12 burpees
50-60 double unders (dont use over 1 min for du's)
8-12 Kettlebell Snatch from floor (24/32kg)
time cap 3 min for each interval
rest 3 min bwn
Score is total time of 3 intervals, not including rest time.

AMRAP 12 (Reps)

100 Single Unders
8 Strict Pull Ups
14 One Arm Overhead squat 22,5/15kg

5 Rounds of
10 Deadlifts 100/70kg
10 Handstand Pushups
Run 300m

4x3 high hang snatch @72%

2% increase from last week.