EMOM 16' (30" ON / 30")

1' Ring Pull Ups Strict
2' Row
3' Ring Dips
4' Handstand Walk

With a Running Clock
A - 0'00 - 7'00 AMRAP
15 Box Jumps
10 Hand Stand Push Up
3' Rest
B - 10'00 - 20'00
Find 3RM Hang Snatch
3' Rest
C - 23'00 - 30'00
Burpees to the death

7 Rounds 3' each

200m Run
1 Snatch
1 Hang Snatch
1 Overhead Squat

Every 5' - 5 Rounds

200m Row
Box Jump Over (40/50/60/70/80)
10 Ring Dips
20 Burpees

Technique practise: Barbell cycling

Hang power clean TNG
Clean'n'Jerk TNG

+

Winter War 2017, qualifier 3 (TBA)

Option of getting judged or just to try it out.

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Schedule and programming will be updated after the Q3 has been published.

5 Rounds

6 HSPU Strict (Deficit Option)
10 Good Morning (30% Back Squat)
15" L-Sit

A:Muscle snatch + power snatch + ohs
@5x3
B: Clean pull + power clean + squat clean
@80% of power clean 5x3
C: Split Jerk from front squat

12:15-1:15

50-40-30-20-10 for time
Dumbbell snatch (alternating)
Push-ups
Sit ups

15min AMRAP
20 tuck jumps
15 burpees
10 hollow rocks

"25-20-15 Burpees

50-40-30 Air Squats
 "