[PART 1]
3-5 Sets:
1 Snatch Pull
1 Squat Snatch

On the Minute x 9:
Wave #1: 80% of 1 rm
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 85% of 1 rm
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 90% of 1 rm
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

For Time:
5 SW-SW Shuttle Run/ 15 Push-ups
4 SW-SW Shuttle Run/ 12 Push-ups
3 SW-SW Shuttle Run/ 9 Push-ups
2 SW-SW Shuttle Run/ 6 Push-ups
1 SW-SW Shuttle Run/ 3 Push-ups

AMRAP in 12 minutes:
6 Squat Cleans (135/95) [115]
12 Pull-ups
24 Double Unders [98 Single Unders]

Did 2 rounds + 6 squat cleans

5-5-5-5-5 of:
BB Jerk 5 reps
95% Heavy 5-5-5-5-5 reps
Use 95% of load (Heavy) used last week.

Amrap 12' Team of 2
- 60 SU
- 60 KB US Swing 16 kg
- 60 Shoulder to Overhead 30 Kg

Tempaus tekniikkaa.

50 Wallballs 20#
25 Dead’s 225#
50 Wallballs 20#

5 Burpees EMOM

5 RFT:
10cal Assault bike
10 T2B
10 Alt. DB hang snatch 22,5/15kg

For Reps, with :60 rest between:
:60 Row
:60 Deadlift (185/135) [135]
:60 Burpies
:60 KBS (53/35) [35]
:60 Pullups
:60 Thrusters (95/65) [75]

-
8 cal
19 reps
7 reps
20 reps
3 reps
7 reps