Every 4min x4:

5 Power clean
5 Thruster
5 S2OH
5 Front squat

Do every 20 reps unbroken!

(40-50% FS 1rm)

5-5-5
Back Squat

*Start Light and build to Light-Moderate. Deloading off of the Back Squat pre-Open.
- RPE 4

Back Squat,
work up to heavy 3 (not max)
+
2x6 @80-85% of heaviest 3

3 sets of:
3 x power snatches + 5 x push press with snatch grip behind the neck, 70 % of 1 RM snatch

WORKOUT (PERFORMANCE)
3 SETS
15-12-9
Deadlifts @70/47.5kg
Burpees Over Bar
-Rest 2:00 b/t Sets-

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WORKOUT (Fitness)
3 SETS
15-12-9
Deadlifts @60/42.5
Burpees Over Bar
-Rest 2:00 b/t Sets-

• RPE 9
• One set is the full 15-12-9, then the 2:00 rest.
• Timecap 20:00
• Score is Slowest Set
• Daily Video: https://vimeo.com/794422640

9x 1min ON 2min OFF (3 kierrosta)

A) Kalorit
B) Boxin ylitys
C) Viivajuoksu

Tulos: Toistot ja kalorit yhteensä

4 rounds (you go / I go full rounds)
12 pull-up
9 handstand push-up
6 one arm devil's press 22,5/15

Snatch pull 4x4 100% (snatch 1RM) can potentially be more for beginners

Emom9
1. Max reps strict pull up (unbroken)
2. Max reps kipping pull up (Unbroken)
3. Rest

Pyri saamaan mahdollisimman puhtaita ja hyviä toistoja putkeen.

WORKOUT (PERFORMANCE)
5 SETS: 2:00 Work, 1:00 Rest
5-10 Strict Handstand Push-Ups
5 Deadlifts @140/90kg
Max Cal Bike/Row/Ski w/ Time Remaining.

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WORKOUT (FITNESS)
5 SETS: 2:00 Work, 1:00 Rest
10 DB Push Press @ moderate weight
5 Deadlifts @100/70kg
Max Cal Bike/Row/Ski w/ Time Remaining.

• Score is total cals
• RPE 8
• Daily Video: https://vimeo.com/788129632