For time:


Row 30 calories

30 burpees, jumping over the barbell

Hang cleans, 30 reps 60/40kg (no power cleans)

3x5 overhead squat

On the minute for 10 minutes:
3 x Snatch balance @ 40% of 1RM Snatch

DU'S!! Toinen tekee toinen lepää

3 Position Clean @ 60%
-Hip
-Above the knee
-Starting postion

Run 800m,
9 Shoulder to Overhead (50/30kg),
Run 400m,
15 Shoulder to Overhead,
Run 800m,
21 Shoulder to Overhead

Back Squat
3 x 3r

7 rounds for time:
3 x deadlift (clean grip, no hook grip, 50-60% of 1RM)
20 x double-under
9 x clapping push-up

12min AMRAP
10 shin hops
5 weighted pull-ups 35/25lbs

Shin hops: polviltaan lähdetään
ponnistus jaloilleen ja lantion
ojennus, skaalataan broad jumpiksi

takakyykkyjä 3x3