1x10 Clean (5 Tng + 5 Drop and go) 60%
1x10 Hang Clean (5 Tng + 5 Drop and go) 60%

1x6 Clean (3 Tng + 3 Drop and go) 66%
1x6 Hang Clean (3 Tng + 3 Drop and go) 66%

1x4 Clean (2 Tng + 2 Drop and go) 72%
1x4 Hang Clean (2 Tng + 2 Drop and go) 72%

Joka treenikerta lisää 2%

1x10 Snatch (5 tng+ 5 drop and go) 60%
1x10 Hang Snatch (5 tng+ 5 drop and go) 60%

1x6 Snatch (3 tng+ 3 drop and go) 66%
1x6 Hang Snatch (3 tng+ 3 drop and go) 66%

1x4 Snatch (2 tng+ 2 drop and go) 72%
1x4 Hang Snatch (2 tng+ 2 drop and go) 72%

Joka treenikerta nosta painoja 2%

3 rounds:
10 pull up/ring row
10 push up
20 one leg V-up
-rest as needed-

5 RFT:

5 Wall Walks
10 Kettlebell Front rack lunges
1-2-3-4-5 Rope Climbs

KB´S 24/16kg

TC 15

3 Sets Of 4 @ 90 - 95%

• Bar Set To Knee High

Row 4:00

1:00 Banded Hip Flexors Stretch ( each )
1:00 Front Rack Stretch
1:00 Banded Lats Stretch ( each )
1:00 Squat Hold

2 x 16 min amrap
*

60 Rope Jumps
30 sec wall sit
20 Step back  lunges
10 reverse burpees

• 
  10/8 cal Row OR SKi 10 Push Up 10 Cal Row Or Ski 10 Bicep Curls

1: 30s hollow hold on bench
2: 10-12 strict knee raises

Strict pull ups

4-4-4-4-4

Go every 2:00

---

3 sets x AMRAP 3:

6 bar facing burbee
6 hang power cleans
6 STOH
6 front squat
AMRAP wallball shots

Rest 90s between sets

3 rounds for time:

10 DU's or 20 single unders
20 air squat
30 sit ups

TC7 min