3 rounds:

• 5 hang power clean + 1 push press 60/40kg
• 4 + 2
• 3 + 3
• 2 + 4
• 1 + 5

Rest 2min between rounds

10 x each 90 seconds

Odd: 8 stiff legged deadlifts
Even: 20 wallballs

For quality and minimum rest:

1000 m row

3 rounds:
* 12 x kettlebell floor press
* 4 x 3-count pull-up
* 20 x hollow rock
* 3 x skin the cat

500 m row

3 - 3 - 3 - 3

TM (1 rep reserve every set)

In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches @ 52.5/35kg

• Rx+:@60/42.5kg
• Score = total squat snatches
• Option: Power Snatch + OH Squat = 1 rep
• Option 2: Hang Squat Clean = 1 rep
• Option 3: Goblet Squat @ 40/30% of your bodyweight

Skills:
*Support Hold
*Skin the cat

Workout (Work in pairs, one work's the other rest's)

8 Round's for Quality

Easy:

10sec Support Hold
+
3 x Skin the cat

Intermediate:

20 sec Support Hold
+
3 x Skin the cat
+
2 x Muscle Up

3RFT:

10 Deadlift 80/60kg
10 T2B

TC 3min!

In pairs:

30 Pwr Clean and Push Jerk

3 sec pause in pwr clean catch
3 sec pause in push jerk catch
@ 70% of 3rm pwr clean

25 minuuttia aikaa löytää

1 rep maximum in Clean & Jerk

Teknisesti päivän hyvä maksimi, ei päätyyn asti itseä rikkoen.

2 x 10min amrap with partner

A)
5 devils press
5 box jump
5 t2b

2min rest

B)
1 rope climb
5 box over burpee
10 kb swing 32/24kg

*one does one whole round and then you switch