3 RFT:
10 Power Cleans @70/47.5kg
20 Lateral Burpees Over The Bar

• Goal: Tough effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.
• TIME CAP = 9:00

3 kierrosta
8+8 eturäkki askelkyykky korokeelta tempo 30X0
8 etunojapunnerrus tangolle kapealla otteella tempo 3011
1min tauko

3 sets of
• Single leg Box Step Ups x 6 reps per leg (front loaded with KBs)
• Good Mornings x 12, Heavy, but good form.

Note: rest about 90sec between movements and 2min between sets.

EMOM 20
1) 5-10 Handstand Pushups
2) 8-15 Toes-to-bar
3) 5 Devils Presses
4) 15-20/10-15 Cal. On a machine
5) Rest

8min alkavalla minuutilla

1. 30-40% max toistoista varpaat tankoon
2. 30-40% max toistoista käsilläseisontapunnerrus

Close Grip Floor Press in Bridge
5 x 3 @ approx 80% of 1RM Floor Press, every 60s-90s for speed.
- A bit heavier than last week.

12min EMOM
1st min 5 Muscle clean
2nd min 5 Front squat
3rd min 5 Push press

On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike/ 200m Run/ 21/15 cal Row
9 Strict pull-ups
9 Thrusters 50/35kg

Score = Slowest Round

Weighted pull up
4x6 v1

6x 2 Snatch high pull (pause @ knee) + 2 Snatch