10 power clean 50kg
20 wallball 20lbs

5 kierrosta
5 etukyykky 17kg
5 rengassoutu

Lämppänö pyörää, burbeita ja 7kg etukyykkyjä

Snatch pull with 2 stops below and above knee

80% 2X2
90% 3X2

Skill: Strict RMU
Emom Eve/Odd
20 secs false grip holds
40 secs strict MU Transitions

WOD:-"Nasty girls"
3RFT
50 Air squats
7 RMU
10 Hang power cleans@60/40

Wod: be tactical with this Wod , especially with RMU, aim to increase pace each round , finish strong.

8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar
Goal: 7 rounds.

135 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 45 (singles)

2.WL
A. Lifting warm up: Push press + Split jerk
- 3x2+2 @ medium weight
- 30 35 40 kg

B. Clean and jerk
- Build to RPE 9 1+2 for the day > 1+1

C. Every 90 s. for 3-6 sets:
- Clean + 2 Jerks @ 85-90% of todays top set > 1+1

D. Segmented Clean deadlift
- 3x5 @ 100-105% of max of C)
- 65 kg

if weightlifting,KB and squat endurance test is done do:
3 RM

add result to lift chart

For time:

18 db snatch
18 burpee
15 db snatch
15 burpee
12 db snatch
12 burpee
9 db snatch
9 burpee
6 db snatch
6 burpee
3 db snatch
3 burpee

Every 90s 10 rounds
2 squat snatch from the blocks