AMRAP 6
6 Hang Cleans 50/35kg
6 Bar over Burpees

Rest 2min

AMRAP 4
4 Hang Cleans 50/35kg
4 Bar over Burpees

6 AMRAPs (2:30min rest btw)

A) AMRAP 5
12/9 Cal Row
12 Wall Balls

B) AMRAP 5
12 Double DB Deadlifts
9 Double DB Hang Power Clean
6 Double DB Shoulder to Overhead
30 Double Unders

C) AMRAP 5
5x7,5m Shuttle Run
8 Box Jumps
5x7,5m Walking Lunges
15 KB Swings

D) Collect As Many Reps as possible in 5min (in any set you want)
Strict Handstand Pushups
Strict Chinups

E) Max Calories of Bike in 5min

F) AMRAP 5
5 Pushups
10 Situps
15 Squats

Rest & Recover

EMOM x 10

3 hang power clean

e90s x 5:
1 snatch pull + 1 snatch + 1 hang snatch @ moderate +

Do this workout in pairs or groups of three:
1-2-...9-10-9-...-2-1 reps @ 50-60% of your back squat one rep max
Only minimum rest in between sets!

6x4 Deadlifts

3 sets of
3 Back Squats @80%+
12/12 Single Arm Bent over Rows

Level 1.
E4M x 4
25/18 cal row + 20 alt. db snatch @22,5/15kg

Level 2.
E4M x 4
20/15 cal row + 20 alt. db snatch @15-17,5/10-12,5kg

Treeni kehittää Open-tyyppistä kestovoimaa soudun ja DB snatchin yhdistelmällä, jossa tavoitteena liikkua reippaasti säilyttäen sama tai hieman nouseva vauhti. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1.30min lepoa. Rpe 4

4 rounds
3 negative pull-up (4-5s)
6-8 negative push-up (3s)
Rest 1,5min