Amrap2
Max time L sit

30sec Rest before next amrap

Amrap2
Max reps push up

1: bike 11/13 cal (max 0:45)
2: 15 du's + 8 wallball
3: 10 push up

WARM UP + TECHNIQUE 10-15min

---

SNATCH + NINJA SNATCH + OHS
4[1+1+3]@light weight pal 2min

---

CLEAN HIGH PULL + CLEAN + FRONT SQUAT *pull full foot
5[1+2+2]@up to moderate weight pal 2min

--

SPLIT JERK *rack
5x3@up to moderate weight pal 2min

---

3-POSITION PAUSE CLEAN PULL + CLEAN PULL *pause 2cm floor + knee + power position, pull full foot
3-4[2+1]@+5kg today best jerk pal 2min

Run

6 x 200m Rest 2 min

2 x 800m Rest 3 min

Wod
Treeni:
5 Rounds for time
5 Power snatch 52,5/35kg

15 Air squat
30 Double unders

Tc 10 min

Hiki:
10 min amrap
5 Power snatch 35/25kg

15 Air squat
30 Double unders/ Single Unders

3 kierrosta

6+6 eturäkki askelkyykky taaksepäin korokkeelta, tempo 30X0
3-6 leuanveto poispäin nojalla, 30X0 (tangossa)

1,5min lepo

Fight gone bad! (Lockdown edition)

Three rounds, 1min per station, max reps of:

KP/KK Thruster (Reps)
Autojuoksu
KK Sumo deadlift high-pull (Reps)
KK/KP Push-press, Reps
Autojuoksu
One minute rest

3 Kierrosta aikaa vastaan:

500m Juoksua
20 KP/KK Tempausta

TC: 20min