Front squat 3x3

6 sets:
1 hang power clean above knee+
1 hang power clean below knee

+
3+3 1-Leg jumps korokkeelle

Front squat + back squat

5 + 6-10 @ 77-83%1RM FS (3 RIR)
4 + 6-10 @ 79-85%1RM FS (2 RIR)
3 + 6-10 @ 81-87%1RM FS (2 RIR)

Rest 3:00-4:00 b/t sets

4x4min, 2min rest between
(A+B+A+B)

A: AMRAP of: 12/9cal Airbike, 9
Deadlift, 7 Hang Power Clean, 5
Jerk

B: 400m run then remaining time
AMRAP of: 24 DU, 12 KBS
@24/16kg, 8 HSPU

Overall RPE 4, very heavy
breathing.

Loadings:
Rxd: 70/50kg
Masters: 50/35kg
Tailored: 40/30k

7 rounds for time of
- 3 clean and jerks
- 50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Snatch & clean and jerk

A) Snatch, 20 x 2. lift every :30s @ 65%

B) Clean and jerk EMOM 12:
2 Power cleans & jerks @ 68%

C) Back squat EMOM 12:
2 Back squats @ 68%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
7 x 8 Banded CTB pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

10 min, alkavalla minuutilla 3xtakakyykky

3 rounds for consistency:

3 min row for meters
1 min rest

3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
1 min rest

3 min bike for meters
1 min rest

4x6 Front squat + jerk