4 rounds each:
8-12 2xkb front squat (tempo 2X0X)
20 m front rack carry

Amrap 20 in pairs, share reps
12 kb clean
12 kb front squat
12 kb push press
12 jumping split squat

5 Rounds For Time:
400 Meter Run
30 Double Unders
- Rest 1 Minute -
500/400 Meter Row
30 Double Unders
- Rest 1 Minute -

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x2@80% of last week RPE10, bs-%, rest btw sets 3-4min

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

➡️ Choose reps you can hold for four rounds

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

This weeks focus is heavy snatch, on session 2 of this week we will build up to 95% of 1RM snatch

Day 1 this week is clean & jerk technique focused with our tall jerk as a primer before we move onto the complex, see below;

Tall jerk
4 x 3 @ 60% of 1RM clean & jerk

Power clean, clean & jerk complex
1 @ 60% of 1RM clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
Build to a heavy 5RM
then complete 2 drop sets of 5 @ 90% of heaviest 5 achieved

Optional accessories
3 x 10 dumbbell Arnie press
3 x 10 supinated grip pull up (banded if needed)
3 x 100ft D-Ball carry

45 minutes with partner of :

1000m Row
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Every 150s x 4

3 Power clean V.0-1 (n.75-80% of 1RM clean)

Even minutes: 1 Pistol Right - 1 Pistol Left - 5 Front Squats

Odd minutes: 5 Strict Pullups