12min

400m juoksu
15 käsipainotempaus riipusta

Deadlift

8-8-8-8 @ 65-70%

Send off 3:00

15min to work up for heavy 2 of Jerk

3 Rounds of
15 Deadlifts 70/50kg
12 Front Squats
9 Handstand Pushups

Clean
4+1 sets of 3 Touch & Go Cleans (Full)

Rest 90sec between sets

Note: 5 sets to work to a 3RM T&G Cleans. The +1 set is a a max unbroken Touch and Go Cleans @75% of 3RM established in the first 4 sets. The goal is as many reps as possible, with perfect technique, before dropping the bar

8 rounds for time
8 db squat snatches (scale to power snatch)
8 db facing burpees
8 db hang clean&jerks (complete always alternating hands 4+4 reps)
8 pull ups/ring row
8 db thrusters (complete all 8 reps with R/L hand alt rounds)
8 hspu / push ups
8 single arm db oh lunge walking steps (complete all 8 reps with R/L hand alt round)
8 box jumps (60/50cm)
RX DB weights 22,5/15kg or 24/16kg kb. Both will do the job!

Run 400m,
3 Rope Climb

30 MIN EMOM

1. 10 Wall Ball + 10 C2B
2. 9 Deadlift, 6 HPC, 3 STOH 70/50kg
3. Rest

8 min amrap
4-8 Bar Muscle ups or 8-10 burpee pull ups
3,6,9,12,15,18 front squats @50/35kg (barbell taken from floor)
rest 5 min
8 min amrap
3-6 Bar Muscle ups or 6-8 burpee pull ups
2,4,6,8,10,12 front squats @60/42,5kg (barbell taken from floor)

AMRAP 7min
Front squat /KB swing x 7
Tangossa miehillä 42,5 ja naisilla 35kg, kahvakuulassa 24 kg/ 16kg