behing the neck split jerk

build upto a heavy set of 3

AFAP
100cal row
200 snatches @30/15
200 overhead lunges @30/15
400 squat
*work in team of 2

5 rounds for quality

• 030 L-sit hold
• 100 handstand hold
• 130 dead-hang hold

Rest 2 minutes between rounds.

For time:
15-12-9 reps of:
Thrusters 35/25kg
Pullups

Then

15-12-9 reps of:
Ground to Overhead 35/25kg
Burpee over Bar

Snatch Combo: (Snatch Deadlift, Snatch High Pull, Power Snatch)
4 Sets - 1+1+1x2

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 12 minutes
7 Unbroken sumo DLHP 115/75lbs
7 Unbroken kipping HSPU
If you have to break either movement in any set, rest 1 minute.

4-5b. Bitch Work
4 Rounds
75 Assault Bike calories
Rest 2 minutes

4-5c. Strength
Overhead squat 3×10 AHAP

4-5d. Accessory
5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go

7 rounds
1 deadlfit @50/35
1 hang power clean @50/35
1 front squat @50/35
1 push press @50/35
1 back squat @50/35
add 1 more rep each round

Tempaus 2x5

Lämppä + mobility

Etukyykky 5x5
~telineeltä ryhmissä

Metcon 10min Amrap
100m juoksu/laite
8x rengassoutua tai 4x leukaa

Seinäkävelypito
6x 20/15s