3min general wu
then
12min for quality
1min erg/jog/su
10/10/10/10 steps banded monster walk, backward walk and sideways walk
10/10 birddog
10 scapula push up

5x 30s On / 30s Off

1) monostructural
2) burbee
3) split jump
4) v up/ sit up

snatch 5-4-3-2-1

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
7 Ground to Overhead 60/40kg
7 Pullups
7 Box Jump Overs

B) AMRAP of
10 Front Squats 60/40kg
10 Single Arm Devils Press 22,5/15kg
10/7 Cal. On a machine

Power Snatch
Build to a heavy set of 1.1.1 (10s). Rest 2:00

• Complete 1 rep, drop + rest 10s until you've done this for 3 reps. Rest 2:00 after all 3 cluster reps.
• Option: Light weight power snatches x 3 reps per set.

Rinnalleveto riipusta 16min joka 2. alkavalla minuutilla 3@70% 1RM

AMRAP 20:
20 Burpee Box Jumps
40/30 Calorie Row
80 Double Unders

For quality; 5 Rounds
20-30 secs chin above bar hold
30-40 secs handstand hold
20 hollow rocks
10/10 DB Row
Rest 1 Min

3x10 (60%, across)

For time
30 weighted box step ups @15/22,5kg's
21m hs walking / 5 wall walks
20 weighted box step ups
15m hs walking / 4 wall walks
10 weighted box step ups
9m hs walking / 3 wall walks

target sub 15 min. cap 18 min.