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4 rounds

18 x kb swing 32/24
18 x double unders
18 x HSPU
18 x power clean 50/35

After 4 rounds,
Buy out: 400 m run

Time cap 30 min, if you beat the time cap perform a buy out run. Score is total time after the run or reps (if timecap)

Max rounds in 8 minutes
Power clean- 4reps
KB swings- 6reps
Toes to bars- 8reps

Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @72-76%
6-12 sets: Snatch @76-82%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

Five rounds:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Complete
100m Walk w/ BB OH
100m Walk w/ BB Back Rack
100m Walk w/ BB Front Rack
Barbell @50% of Strict Press

12 min EMOM

• 2 power cleans, TNG *start from 60 % *increase the weight every odd min

• 3x20-40 GHD sit up
• 3x20-30 GHD back extension
• 90s. Hollow rock / Hoover / L-sit

Rive 1 RM (15 min)

VAPU 1 RM (15 min)

Etukyykky 2 RM

2 rounds
12+12 half kneeling 1 arm db press
15 ring rows
rest 3 min

TGU training 15min