• 2-…-2 of:
BB Squat Snatch from Blocks
2RM

12 min EMOM

every min 2 C&J

start at 60% add weight every 2 sets.

Warm Up:
- Dumpster Run
- Leg Swings (Front & Side; Both Legs)
- 20 Air Squats
- 20 Push Ups
- 20 Hip Raises
- 20 Push Ups
- 20 Air Squats
- PVC Work

Strength / Skill:
-Work Up to a Heavy Jerk

WOD - 3 Rounds For Time:
- 400M Run
- 15 HSPU
- 50 DUs (Mod: 3:1 Singles)

Dynamic Front squat:

3 x 3, 60-70% with plates, 20-30 % with chains

Emom 20'
1st - 30-40sec Goblet Loaded Wall Sit
2nd - Row 30sec @ tough effort
3rd - 12-15 Straight Legged Sit Ups
4th - 8 Dual Bicep Curl and Press

12 min EMOM

2 snatches

start at 65% add weight every 2 sets. no misses

4 rounds:

10 deadlift
8+8 bulgarian split squat
-rest 1-2 min between rounds-

3 x AMRAP

1. AMRAP 3 min
   5 raakatempaus riipusta (25/35kg)
   5 leuanvetoa
   2 min lepo

2. AMRAP 4min
   5 raakatempaus maasta (25/35)
   5 etunojapunnerrusta
   3 min AMRAP

3. AMRAP
   5 tempausta kyykkyyn (25/35)
   5 toes to bar

9 min AMRAP

9 burpee-pistejuoksu
9 rintatankoon
9 käsilläseisontapunnerrus

9 min AMRAP

7 KB swing
9 wall ball clean + wall ball
12 burpees