Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the 4 sets)

5RFT:
40 Air squats
400m Run

Maastavetotekniikka

Maastaveto, 3 x 5

Overhead squat four sets of fives

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Push press 4x1/ rest as needed
Go heavy!

10-9-8-7-6-5-4-3-2-1
Wallball 10'
HRPU
Box Jump 24"

A. AMRAP 10' in teams of two:
10 KB swings 24kg
20 box jumps
10 K2E

B. AMRAP 10' in teams of two:
10 clean and jerk 30kg
20 box jumps
10 pull ups

4 x 3

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat