NOT ALL OUT / @70-80% HR

30s ON : 30s REST

50 Burpee
50 DU
50 T2B
50 MB Clean 9/6kg
50 Hand release push up
50 Ring Row
50 KBS 24/16kg
50 Russian twist 20/15kg

TC 40min!

Find your 2RM snatch (full)

AMRAP 3 x 2

10 DB Snatch 22,5/15kg
5 Burpee over DB

3min rest

Score total reps of both amrap´s!

5 x 5

AHAFA (As heavy as form allows)

15 minutes:

• tall clean singles (find a challenging weight)

For 25min

Clean triples

• re-grip after every rep

Squat clean + Front squat + Push jerk + Split jerk

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

4 Rounds For Quality
20 sec work / 20 sec transition

1) Hollow Hold w/plate
2) Handstand Hold
3) Chin-Up Hold
4) Support Hold

5 rounds:

• 15 kb swing 32/24kg
• 200m run

Go hard!

työntöä 1-aalto