Some practice of the skills, strategy and techniques needed for success in this workout.

Metcon:
4 KB hang clean&jerk
4 KB reverse lunges
4 KB hang clean&jerk (other side)
4 KB reverse lunges (other side)
6+6… 8+8… as far as possible in 8 minutes
RX: 24/16kg KB

3 kierrosta aikaa vastaan:

• 21 maastaveto
• 15 push press
• 9 toes-to-bar

(N 42,5kg / M 60kg)

3 rounds
50 DUs
10 C2Bs
10 box jumps 60cm/50cm

EMOM 20

Min 1: 6-8 chin ups
Min 2: 10 V-ups
Min 3: Single arm KB/DB press 6 reps
Min 3: 12 Box jump overs

For Time :

21 Hang Power Snatch @30/20kg
100 DU
15 Hang Power Snatch @40/25kg
75 DU
9 Hang Power Snatch @50/30kg
50 DU

10 kierrosta aikaa vastaan:

• 10 wall-ball 3m
• 10m askelkyykkykävely pallo pään yläpuolella

(N 6kg / M 9kg)

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

1) Front Box Squat: 8 x 3 @66%, every 60s.

*Use a box at parallel, normal squat stance, sit back on box + explode up.

Power Clean & Jerk
8x1 Go every 15s. for 2min
8x1 Go every 15s. for 2min
6x1 Go every 20s. for 2min
4x1 Go every 30s. for 2min
4x1 Go every 30s. for 2min
4x1 Go every 45. for 3min

Goal is to increase weight on every set, but not at the cost of good form.