Challenging amount of reps every minute on the minute for 15 minutes.

Result is the smallest amount of reps

5x3 TnG Power Clean and Push Jerk @ 90% of 5RM from last week

3 rounds for time:

• 500m Row
• 15 Push Presses @ 50-60% of 5RM Thruster

40min for quality

• 400m Run
• 10 Pull up
• 20 Air squat
• 10 Push up
• 20 Abmat sit up

Keep heart rate low.

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

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.