Work up to heavy 3RM Touch and Go Snatch
+
Max unbroken set @75% of heaviest 3RM

7min laadukkaasti

6+6m OH-askelkyykky
20-30s. Kuppipito

30 min amrap
Treeni:
400m Run
2 Ring MU
4 Strict Hspu
8 Kb Swing 32/24kg
rest 1 min
200m Run
2 Ring MU
4 Strict Hspu
8 Kb Swing
Rest 2 min

Hiki:
400m Run
4 Pull up
4+4 Db Push press
8 Kb swing
200m Run
4 Pull up
4+4 Db Push press
8 Kb swing

10 sets of
1x Clean + 2x Jerk
Rest as needed.

Wod
4 Rounds
1 min work / 15s rest
Row
Db squat clean 26/15kg
Burpee

AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

In Teams Of Two

2000 m Run
1200 m Row
200 DU

Tc 18min

juoksut ja soudut 200m pätkissä, tuplat miten vaan.

15 WB
16 DB snatch alt. 22-5/15
6 steps DB OH Walkin Lunge R hand
6 steps DB OH Walkin Lunge L hand
15 Sit Ups

For time :
20/16 Cal Bike/Row/Ski
25 Power Cleans @60/43kg
30 Front Squats

Goal: Challenging effort.
Rx+: 75/52kg
TimeCap 8:00

Extra:
Banded Pull-Through: 100 Reps AFAP

Run 2k

Rest 5 - 10 minutes.

Run 2k again aiming to the same time. For every second differing between the runs do one burpee. It is not allowed to use time measuring devices, such as smart watch, timer of HR watch. Rogue Timer show the time.

You not needed run fast!