For Time:
50 Box Jump Overs (24"/20")
1,000 Meter Row
50 Wallballs 9 / 6 kg to 10/9-ft.
10 Rope Climbs (15-ft.)
50 Wallballs 9 / 6 kg to 10/9-ft.
1,000 Meter Row
50 Box Jump Overs (24"/20")

12min alkavalla minuutilla
1. 10-15 käsipainothruster
2. 30s yleisliike

Tekniikkaa + työsarjat.

Amrap 6'
15 front squat 42.5kg
15 ttb
Rest 4'
Amrap 6'
12 ctb
8 shoulder to overhead
Rest 4'
Amrap 6'
5 deadlift 102,5kg
3 ring mu

A:
Skill Primer
Dip Muscle Snatch, BTN Strict Press & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift & Hang Snatch
(8 sets x 1+2 / 60%-70%)
*0:05 from floor to hips

AMRAP 20’

400m Run
20 DB Power Clean (2x15Kg)

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 HR Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 Min laying Front Rack Stretch

5 GM
5 BS
5 Elbows Rotations
5 Shoulder Press
5 DL
5 FS

Then...

1:00 Push Up + Shoulder Taps
1:00 Walking Lunge
1:00 Hollow Rocks

Fan bike 30min:
60s on / 60s off

5, 10, 10, 10, 10 toistoa

30 - 20 - 10

Back squat @body weight
Bench press @body weight
Strict pull-ups