Every beginning 30s x 15
1 Power clean and push jerk n.60-65%

Emom 5
3 squat snatches @60-65%
rest 1 min
Emom 5
2 squat snatches @70-75%
rest 1 min
Every 30s for 10 times
1 squat snatch @80-85%
rest 1 min
Emom 5
2 squat snatches @70-75%
rest 1 min
3 squat snatches @60-65%

Strenght and Conditioning (37,5min total time)
every 1,5 min for 5 times
7 toes to bars / hanging knee raises
3 squat snatch @50%
no rest
every 1,5 min for 5 times
5 toes to bars / hanging knee raises
2 squat snatch @60%
rest 1,5 min
every 45s for 10 times
3 toes to bars / hanging knee raises
1 squat snatch @70%
rest 1,5 min
every 1,5 min for 5 times
5 toes to bars /hanging knee raises
2 squat snatch @60%
no rest
every 1,5 min for 5 times
7 toes to bars / hanging knee raises
3 squat snatch @50%

Death by Thruster @ 35/25kg
Complete one Thruster on the start of the first minute, two Thrusters on the second minute, three Thrusters on the third minute, and so on until you can no longer complete Thrusters for the number of minutes on the timer.

For time:

30 pull ups
2 min rest
30 wallball (20/14)
2 min rest
30 BW deadlift

Back Squat 4x8x65%

AMRAP 3 x 4, rest 2 minutes btw. sets.

1)
14 Burpees
30 Air squats

2)
14 Burpees
30 Air squats
20 Russian twist

3)
14 Burpees
30 Air squats
20 russian twists
10 Tuck jumps

4)
14 Burpees
30 Air squats
20 Russian twists
10 Tuck jumps
12 Pistols

Result is total reps.

1. Section

8 rnds. Work 0:25 Rest 0:45

Thrusters 35/25kg

Maximum repetitions. Try every sets work all time.

Post repetitions every sets.

Rest 5 minutes before 2. section

Back Squat 6x6 @80%

Pystypunnerrus 3 x 10

samat painot
2 min. tauot