3 rounds
400m run
10 burpee pullups

6-6-6-6 of:
BB Front Squats
6 @ 9 RPE (-10%) (Load Drop)
70% 1RM 6 reps
75% 1RM 6 reps
75-80% 1RM 6 reps
70% 1RM 6 reps

5x4
both exercises together with no rest
1 minute rest between each series

Record weights, details and other thoughts.

Pausekyykky 10x2x50% (mene kisasyvyyteen, 3-5s stoppi ja ylös)
Sumomave 5x10 ("täydellisellä tekniikalla", älä laske lattiaan asti vaan pysäytä jokainen toisto muutama sentti ennen lattiaa)
Bulgarian split squat 5x6-10 / jalka

Strength

Hang Snatch HS then 90% 80% 90%

Snatch Accessory Exercises

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

Technique:
Clean & Split Jerk

Metcon:
"The Chief" 19min AMRAP ( 3min on 1min off)
3 Power Cleans
6 Push Ups
9 Air Squats

10 Rounds for time of:
10 Broad Jump Burpees
10 Jumping Lunges

8 mins AMRAP:
25 Burpee Lateral Jump
25 Toes To Bar
25 Power Clean 50kg
25 STO 50 kg