Work 20 minutes to built heavy 3RM thruster

3 Squat snatch (max 60%)

Snatch technique

2 rounds for time:
20 Power Snatch 40/30kg
20 Bar over Burpee
20 C2B
20 Thruster
Time Cap: 14min

Rest 5 mins from 14-19 Mins

Then;

11 Min AMRAP; 19-30 Mins
2 Ring MU
4 HSPU
8 KBS 32/24kg American.

Post time and reps to comments.

Hang power clean + hang squat clean + split jerk

10 rds, moderate weight for quality every 1:30

Core 4 rounds

10 sec hollow hold
10 v-ups
10 sec hollow hold
10 hollow rocks

rest 1 min

25min AMRAP:
A) 30 Pull-Up B) chin over bar,
A) 60 Air Squat B) bottom of the squat,
A) 30 Push-Up B) bottom of the push-Up,
A) 30 Hollow Rock B) hollow position.
A can only do reps when B is in position.
A and B can switch as many times as they want.

For time:
50 kb swing 24/16kg
40 burpees
30 kb swing 24/16kg
20 burpees

Hang Snatch Tech
20 Mins working on perfect technique
Work on triples and doubles

Complete as many rounds as possible in 23 minutes of:

9 chest-to-bar pull-ups
15 power clean 60/40 kg
21 air squats
400-meter run with a 20/15 kg plate

This one is nasty so keep a steady pace and don't kill yourself. In finnish: elä hötkyile