Squat Snatch

5 x 3 x 70 - 75%

No TnG

Sendoff 2:00

In a 6:00 window:
30 Power Clean + Push Jerks @60/42.5kg
Remaining time: Max Calories Row/Bike/Ski

• Score is total reps (C&J+cals)

Squat Clean Thruster
Build to a 1RM. Rest 2:00
- Goal: New PR
- Last tested here

Weighted squat jumps w. barbell
5x3r
Go every 60s.

Place the barbell as in back squat.

100 Russian KB Swings @32/24kg
*EMOM: 8 Burpees, but start these at 1:00, not 0:00

• Goal: Tough effort.
• Starts with swings so out of the gate shoot for a big UB set, Burpees start at the 1:00 mark.
• Cap 8:00

Hang Squat Clean + Squat Clean 1RM.

Time Cap 15 minutes.

10x ot3m
Bench / Floor Press +
Strict pull-up
10-9-8-7-6-5-4-3-2-1

Dumbbell Z-Press.

12-12-10-10-8-8, alternating. @Moderate Weight.

Ring Push Ups

8-8-6-6-4-4

Rest 2:30 between rounds.

30 muscle or power snatches 35/25kg
30 c2b

TC 6 Mins

30min
30 cal pyörä/soutu
30 tuplanaruhyppy
20 käsipaino tempaus
10 yleisliike

Pyri rauhalliseen tasaiseen tahtiin