Build up to a quality max on the following complex
1 Snatch + hang snatch + OHS

Build up to 5RM Thruster (3min rest between sets)

Deadlift 1-1-1-1-1 reps

in 15min:

weighted pull up 3 x 4

Leuanveto lisäpainoilla 1,1,1,1,1

nousevat painot

Alternate through for 30 Mins

1. 14 box step ups
2. 10m handstand walk
3. 10 Strict T2B
4. 15 hollow rocks
5. 40-50 DU's

3 on 2 off switching A and B; 30 minutes and 6 intervals.

A. Nate: 2 Ring MU, 4 HSPU & 8 American KBS 32/24kg

B. Cindy 5 pull ups, 10 push ups & 15 air squats

Score is total reps, pick it up where you left it.

5x3 Hang snatch

70% x3
75% X 3
80% X 3 x3

Use your snatch 1RM max.

"Go hard or go home"

50/45cal row
40 wall ball
30 DU UB
20 Box Jump 75/60cm
10 Burpees

8min Time Cap!

Score is time, if you hit the time cap = 8:00+remaining reps in seconds! (e.g 8:07)

50 min LSD:
400m Run
6 Clean & Jerk
8 Ring row (easy scaling)
6 Dive bombers

Keep HR low.