BENCHMARK
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

4 sets of
6/4/2/2 Front Squats @77,7-87,5%
4-8 Strict Pullups

No workout

as heavy as form allows.

Use straps if needed.

Daily complex:
1x [ 1 Low Hang Squat Clean + 1 Hang Squat Clean + 1 Front Squat ]

Build up to a heavy 1+1+1 in 10-12 mins

Then :
EMOM 6 mins
odd min : 1x [ 1 Low Hang Squat Clean ] @ 100% of the heavy complex
even min: 1x [ 1 Hang Squat Clean ] @ 100% of the heavy complex

For time :

50 Wallball Shots 20/14p
30 Hang Power Snatch 20/15kg
40 Sit-Ups

TC 8

Row/bike 50 cal
Sit-ups 40
Kb Swing 30, 20/14kg
OH lunge 20, 30/20kg
Shoulder Press 10, 30/20kg
Run 5 rounds (approx 250m)
Rope 1
Amrap 40 min

Heart rate below 70% of the Max

For time:
15 Front Squats (70/47kg)
21 Toes to Bar
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees

Timecap:18 mins

CrossFit Games OPEN 20.2
TBA

Penkki 2x5x80%

1lankun penkki 2x amrap
-painona kapea penkki max1
-5min lepo sarjojen välissä

Kulmasoutu 8x8

Pystysoutu istuen käsipainoilla 3x15-25

Hauiskääntö tangolla, myötäote 3x15-25