Warm UP
Shoulder Mobility
Burgener Warm up
Strenght
Snatch balance
3x8 (80% RM)
MetCon
4 RFT
30 DU
5 m Walking Lunge 60kg
10 C2B
5 m Walking Lunge 60kg
Rest 3' Then
4RFT
200 m Row
5 Cluster (60 kg)
10 Box Jump weighted (plate 10 kg)
Cash Out/Skill
EMOM 10 '
3 Snatch from the block (80%RM)

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(25)
complete each exercise back to back
5 giant sets
8 bicep curls
8 reverse fly
16 kettlebell/db swings
8 v-ups
8 burpees
rest as needed between rounds

Finisher
50 double crunch
1:00 butterfly stretch

5 x (Snatch shrug below the knee + Squat snatch + Snatch balance)

Parin kanssa
Superkids

4 x 250 m

Ninjat

4 x 400 m

CLEAN AND JERK COMPLEX
Every minute on the minute x 12:
Clean High Pull + Mid-Hang Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.

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For Time:
10-20-30-20-10
Squats
Russian Kettlebell Swings 32/24kg
Sit-Ups
Post time and Rx to comments.

CLEAN COMPLEX

Every Minute on the Minute x 2:
2 Tall Cleans

Every 90 Seconds x 2:
2 Hip Cleans

Every Other Minute x 4:
2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

Post loads to comments.
Exposure 4 of 8

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AMRAP 10 Minutes:
3 Burpee Box Jump Overs 24/20″
3 Deadlifts 225/155
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

Continue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.

Post rounds, reps, and Rx to comments.

6 min tabata of your choice

10min amrap
Power snatch 25kg
30 double under s

On the 3:00 x 5

Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Unbroken TnG (kuten MachoMies)

On myös salin ohjelmoinnissa.

Find 1rm
Bear complex

Time cap 5 min