1 Power Snatch
2 Snatch balance
@ 70% of todays 2rm

for time:
50 power clean (80/50kg)

10min time cap

% of TM

2 @60%
2 @70%
1 @75%
2 x 1 @80%

3 Rounds

A1) Double farmer split squat RNT 10+10 reps

A2) L-tuck sit 30s

A3) Ring row neutral grip 10 reps (Tempo 30X0)

Check the chart at the whiteboard for the reps!

Aikaa vastaan:

• 21 maastaveto (N 70kg / M 102kg)
• 21 hspu
• 15 maastaveto (N 70kg / M 102kg)
• 15 hspu
• 9 maastaveto (N 70kg / M 102kg)
• 9 hspu
• 21 maastaveto (N 93kg / M 143kg)
• 15.24m käsilläkävely
• 15 maastaveto (N 93kg / M 143kg)
• 15.24m käsilläkävely
• 9 maastaveto (N 93kg / M 143kg)
• 15.24m käsilläkävely

Time cap 9min

partner metcon:
4 rft:
50 wall ball
50 box jumps
run 400m
+
easy pace cardio

EVENT 1:

5min AMRAP
Thruster
2-4-6-8-10-12…
T2B
3-6-9-12-15-18…

Men: 50kg
Women: 35kg
Men Scaled: 40kg
Women Scaled: 30kg

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3 min REST before event 2...

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EVENT 2:

5min AHAP
Find max in the following complex
– Clean
– Front Squat
– Hang Clean
– Front Squat
– STOH

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Score is total amount of reps and heaviest kg in complex!

For time;
800m Run
21 Deadlifts 100/70kg
3 rounds: 5 HSPU, 10 Pistols & 15 Pull ups
600m Run
15 Deadlifts
2 rounds: 5 HSPU, 10 Pistols & 15 Pull
Ups
400m Run
9 Deadlifts
5 HSPU, 10 Pistols & 15 Pull Ups
200m Run

Time cap 25mins

otm 10:
uneven:
powerclean + jerk
even:
2xhang squat clean