3rds for quality:

30 air squats
10 box jumps
20 push-ups
10 box jumps
10 HSPU
10 box jumps
5 rope climbs

2000m Row
1600m Run
200 x Double Under
100 x Box Jump
For Time

Power Snatch

EMOM 5

Minutes 1-3 : 3 x 50 - 60%
Minutes 4-5 : 2 x 60 - 70%

Rest 2 min

EMOM 5

Minutes : 1-3 : 3 x 60 - 70%
Minutes : 4-5 : 2 x 70 - 80%

Rest 2 min

EMOM 5

Minutes : 1-3 : 3 x 70 - 80%
Minutes : 4-5 : 2 x 90%

Omatoimi:

Raakatempauksen tekniikka harjoitus. Kuormat sen mukaiset. Tavoitteena saada hyviä nostoja. Onnistunut harjoitus kun tuntuu helpolle.

8x
Go every 75 sec
3 Power Snatch

-work up to heaviest possible 3RM

ON AN 8:00 CLOCK
Buy-In: 600 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Thrusters 35/25kg

[Rest 4 Minutes, Then...]

ON AN 8:00 CLOCK
Buy-In: 600 Meter Run
In Remaining Time AMRAP:
30 Double Unders
15 Overhead Squats 35/25kg

Score = Log rounds + reps for both AMRAPS. Score is sum total.

5 RFT
9 Hang power snatch 50/27,5kg
50 Double unders

Max effort banded floor press
5-4-3-2-1-1-1-1
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 60%, 2r @ 70%, 1r @ 80%
At this point rest 2-3min
1st. 1r @ 90%
2nd 1r @ 95-97%
3rd 1r @ +100% (new pr attempt)
3-5min recovery between last 3 sets.
Do not overestimate the weights on last set.
Be smart!

For time, With Partner

Run 800m ( Both Run same time)
...into
8 Rounds IGOYGO
5 + 5 Kettlebell Clean 32/24kg
6 Box Over Jumps
15 Sit Ups
..into
Run 400m ( Both run same time)

For time: (4min ON - 2min OFF)

15 Power Snatch 50/35kg
30 T2B
30 Box Jump
10 RMU / BMU
30 DB Push Press Alt 22,5/15kg
150 DU
30 Pull-Up
30 Burpee
90 m Farmers carry pinch grip 20/15kg

TC 28min!

Technique practice for 20min