8-6-4-8-6-4
Power Snatch
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

High hang squat clean - hang squat clean - squat clean - jerk

Build up weight
- Keep technical
- Fast elbows

PERFORMANCE
FOR TIME
1200m Run / 3 x Stairs
30 Alt. DB Front Rack Lunges @ 50/35
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
1200m Run / 3 x Stairs
*Option: 8-15 Ring Muscle-Ups, 10-25 Bar Muscle-Ups

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FITNESS
FOR TIME
1200m Run / 3 x Stairs
30 Alt. DB Front Rack Lunges @35lbs/10kg
150 Single Unders
Pull-Ups*
150 Single Unders
30 Alt. DB Front Rack Lunges
1200m Run / 3 x Stairs
*Option: 15 Burpee Pull-Ups, 15-25 Kipping Pull-Ups

• RPE 6
• Daily Video: https://vimeo.com/790240739

1:00 max box step-ups
1:00 max calorie ergo
– Rest 1:00 between rounds

8 min AMRAP
8 push ups
8 kb swings 24kg/16kg
8 box jumps 60cm/50cm
8 db snatches 22,5kg/15kg, alternating

6min laadukkaasti

15-30s Kuppipitoa
10 Mavea tupla kk/kp

Every 90 sec x 6 sets
1 Clean Pull
1 Hang Clean High Pull        
1 Hang Squat Clean
*Build To Days Heavy Complex

With Running Clock
0 - 2 9 rep @57.5%
2 - 4 7 rep @62.5%
4 - 6 5 rep @67.5%
6 - 8 3 rep @72.5%
8 - 9 1 rep
9 - 10 1 rep
10 - 11 1 rep
11 - 12 1 rep
12 - 13 1 rep
*Build To Days Heavy 1 rep

3 x 10 + 1 x 10+ @60 %
Rest 2 min

2 x Hang Power Cleans