Working for 45 Minutes
3 Rounds
A. 5 Mins bike
B. 5 Min AMRAP 100 singles or 50 DU's, 15 hollow rocks, 15 super man rocks 15 v-sit up
C. 5 Mins Row

Keep HR around 70%

Shoulder Mobility

Hang Snatch High Pull + Snatch High Pull + Squat Snatch

7 x ( 2 + 1 + 1 ) @ 50 - 70%

Sendoff 2:00

"The Gauntlet"

30 minute AMRAP of:

Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Then

Karabell
10 rounds
3 Snatches 60/40kg
15 Wall Ball 9/6kg

Then

AMRAP of Cindy in the remaining 30 minutes:

5 pull-up
10 push-up
15 squat

Your result is rounds of Cindy completed.

Strength- 16 Minutes to find heaviest weight to complete the following complex
1 Squat Clean- 1 Hang Squat Clean- 1 Hang Power Clean- 1 Shoulder to Overhead

Harjoitus nr. 3
6min aikaraja

6+5 maastaveto+rinnalleveto kyykkyyn 50/ 30
6+4 maastaveto + rive 60/ 35
6+3 70/ 40
6+2 75/ 45
6+1 80/ 50

Otm 7
3 Power clean

3-4 Rounds

20 Banded Glute Bridges
10 Romanian Deadlift 40%
1:00 Plank

10 Power snatches 60/40kg
30 T2B
20 Power Snatches
30 c2b
30 Power Snatches
30 Bar MU

Scaling options:
Weight down
T2B-Pull-up-c2B

TC 20 Minutes

3 Rounds of
10 Front Squats @65-70% of your 1RM
50 Double Unders
15 C2B Pullups