Every minute on the minute:
0-3min 3 Pwr Clean
3-6min 3 Pwr Clean + 1 Front squat
6-9min 3 Pwr Clean + 2 Front squat
9-12min 3 Pwr Clean + 3 Front squat
12-15min 3 Pwr Clean + 3 Front squat + 1 Jerk
15-18min 3 Pwr Clean + 3 Front squat + 2 Jerk
18-30min 3 Pwr Clean + 3 Front squat + 3 Jerk

@ max 55% of 1Rm Clean and Jerk (if efficient technique)

EMOM 12
1) 12/8 Cal Row
2) 3 Hang power clean @ 70%

21-15-9

Deadlift 80/55kg
Bar Over Burpee

Time Cap 5 min!

5 x max set of strict ring dips

Rest 3min between sets

3 attempts to establish a 1 RM
Snatch 1-1-1
Clean&Jerk 1-1-1

** merkattuja kisanostoja 3kpl. Lähestymiset ja lämmittelyt erikseen.

16 minutes, on the minute every other minute:

• 6 push presses

Front squat up to a heavy three

Double tabata farmers walk for distance

• weight in one hand only
• alternate hands
• ahap

3 x 8min amrap

20 clean and jerk @ 60/40kg
40 box jump
Max calories row

3min rest

20 t2b
40 front squat
Max reps box over burpee

3min rest

20 pull up
40 wall ball
Max reps deadlift
(maximum of 50 deadlifts or time cap of 8minutes, which ever you reach first)

Your score is the combined amount of calories + box over burpees + deadlifts.

in 30min

Back squat 2 x 4 + 2 x 2 + 1 x 6-8

• rest 4min between sets