Squat Snatch, reps: 8-6-4

EMOM x10:
Hang Squat Clean + Squat Clean + Split Jerk
(~78%)

Clean and Jerk technique
1 clean and 2 split jerks. Work on quality !

30 KB swing (32/24)
30 Wall Balls (20/14)
30 Burpee

(Time cap: 18min)

W/partner you go i go. Toinen lepää, toinen tekee.

0-10 min
1 wall climb
5 inverted burpee (skaalaus: 10 hollow rock)

10-20 min
20 double unders (or 40 singles/20 sec practise)
10 walking lunges (5 per leg)

20-30 min
1 round of bear complex 60/40
Power clean, front squat, push press, back squat, push press behind neck

For time

• 42 Wallball 9kg/6kg
• 21 Back squat 50kg/35kg
• 30 Wallball
• 15 Front squat 50kg/35kg
• 18 Wallball
• 9 Overhead squat 50kg/35kg

Timecap: 15min

4RFT:
12 OHS (115/85#)
9 C2B
Directly into:
4RFT:
12 Calorie Row
9 Ring Dips

For time
75 wallballs 9/6kg
20 hang squat clean 42,5kg/30kg
500m row

Power Clean & Jerk Chipper
3min AMRAP @40%
1min rest
3min AMRAP @55%
1min rest
3min AMRAP @70%
1min rest
3min AMRAP @85%

Banded OHS 3-5 sets x3, go by feel.

Rest as needed.