As Fast As Possible
3 rounds for time of
30 Cal row
20 Hang Power Cleans
10 Burpees

Etukyykky 4 x 15

6 min tabata of your choice

1st min: 10-15cal Row
2nd min: 8 Front Squat (50% of 1RM)
3rd min: 10 T2B

Renkailla
-skinthecat
-turmariipunta
-pidot suorin käsin
-linnun pesä

Matolla
-kuperkeikka eteen
-kuperkeikka taakse
-haarakuperkeikka eteen
-haarakuperkeikka taakse

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps
Handstand Walk x 10-15 Meters

EMOM

for 12min

Odd: 4 Hang Squat Snatch
EVEN: toes to bar*

• pick a number for the toes to bar that you can consistently perform throughout the 6 rounds
• pick a weight for your hang squat snatch which would allow for 1-2 more repetitions to be performed after the 4th

WOD

5 RFT

5 Back Squat 100/70kg
10 Burpee Box Overs 24/20'

TABATA 12 min:
- Box jumps (24"/20").
- Pull ups.
- HSPU.

@ 50 %

FRONT SQUAT + JERK COMPLEX
3 x (3 Front Squats + 3 Jerks)

Perform 3 sets of the complex, same or heavier than last week.

Post loads to comments.
Exposure 4 of 8

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4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135

3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.

Post times for each round and Rx to comments.