For time:
100 DB goblet squats
80 Alternating DB Snatch
60/45 Cal row
40 Lateral Burpees over rower
20 SA Devils press

Power clean+squat clean 5sets
Push press 4x3
Front squat 4x4

15 Min EMOM of:
1st Min
Strict Handstand Push Ups 3-4 reps + Kipping Handstand Push Ups 4-6 reps
2nd Min
Legless Rope Climb 1 rep
3rd Min
GHD Sit Ups 10-15 reps

hieronta tai kehonhuolto

1. Power Clean Primer
   Build to Moderate 3-Position Pausing Power Clean

2. Power Clean
   Build to 10 Rep Max

3. “Jump City”
   For Time:
   1 Round:
   800 Meter Run
   80 Double Unders
   21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

First,

3-5 rds:

• 3-8 bmu

Rest as needed btw sets. Focus on quality!

Then,

CrossFit online qualifier workout,

For time:

• 80 bar facing burpee
• 4k row

Easy 10-20min Row/Assault/Run

Kevyt palauttava soutu/pyörä/juoksu kahdenkymmenen minuutin ajan. Tee päälle liikkuvuusharjoitukset!

• 20 Min of:
Assault Bike @ 60-70% MHR
6 Interval of:
Assault Bike 20’’ @ max effort
40’’ @ very easy pace
+ 4 Min of: Assault Bike @ 60-70% MHR

3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups