20 Min AMRAP;
10 Power Snatch 40/30
15 Pull ups
20 Box Jumps

hang power snatch
10x2@50-65%
(focus on speed, no over load)

SO 1:30

6-9 singles, rest as needed:

Behind the Neck Split Jerk + OHS

RPE 4-5

15min EMOM C&J

Add load after 3 lifts. Last 3 lifts RPE 4-5

5 Sets of the Complex:
3 Front Squats + 2 Push Jerks + 1 Split Jerk

Min 1: Shoulder taps x20
Min 2: Rope climb x 1-2

Shoulder taps seinällä tai boksilta / käsilläkävely 30-40s.
Köysikiipeily lattialta/jalkalukon kanssa/legless

2-4 RFQ
400m run
10-15 C2B
15-25 Tuck up
5+5 Lunge press

2RFT

400m Run
32 KB swing 32/24kg
500m row
16 KB swing 32/24kg

4 rounds
20 cal row
10 ring dips
10 box jumps 60cm/50cm
20 cal airbike

5 sets of heavy singles

1 Clean & Jerk (any style )