Skills
15' Snatch Balance to Power Snatch

Conditioning
8 Burpees
16 Power Snatch
24 Box Jumps
8 Burpees
12 Power Snatch
16 Box Jumps
8 Burpees
8 Power Snatch
8 Box Jumps

16 - 12 - 8 - 4
Ring Dip
Front Squat 60/42kg
Fot Time

Liikkuvuus/kehonhuolto

Snatch 5x1 @above 90% of 1RM

REST DAY

A.M.R.A.P. 10'
► 20 HSPU
► 20 Cal Row

1. Pushup Test
   Max Push-ups

2. Clean and Jerk
   On the Minute x 9 (3 Rounds):
   Hang Squat Clean + Squat Clean + Jerk
   Minute 1 – 70%
   Minute 2 – 75%
   Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%

1. Front Squat
   2-2-2-2-2-2

2. Conditioning
   3 Rounds:
   200 M Run
   12 Deadlifts (275/185)
   21 Box Jumps (30/24)

3 rounds
10 Thrusters
10 Pull-ups
10 Wall Ball
10 Toes-to-Bar

4 x 500m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 300m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 400m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

4 x 200m w/ 40s rest
5 min rest that incudes a 300m easy walk/jog.

5RFQ
2 Minutes Rowing @22spm
1 Minute Rowing @20spm
30 Secs Rowing @18spm
rest 30 seconds

aim to row consistently at 2:00/500m pace throughout.