C&J (Squat Clean)

12 sets, rest 60-90sec between sets:
1-6 sets: 2x C&J @72-76%, Drop and Go
6-12 sets: C&J @76-82%

Lift with good form and be fast!

Snatch

12 sets, rest 60-90sec between sets:
1-6 sets: 2x Snatch @72-76%
6-12 sets: Snatch @76-82%

Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

10 rounds
1,5 min ON/30s Off
8 C2Bs
8 Burpees
8 deadlifts 90kg/60kg

Running clock
0-5 mins : Amrap bar over burpees
5-6 min : Front Squat hold
6-11 mins : amrap Cindy
11-12 min : DL hold

Use the weight of the hang squat clean of the first part!

21-15-9 reps of
Calorie Row
Thruster @ 42.5/30kg

"BIG NIKO"

15:00 AMRAP
Wall Climbs

'BIG NIKO' commemorates Niko P achieving 500 workouts at CrossFit Central Helsinki.

With A partner, for time

100 DB thrusters
100 knees to elbows
100 burpees

Other one rests, while other one does the work. The reps can be divided between the partners, as needed.

3-4 set, rest as needed:

1) 10-20 GHD Hip Extension
2) 6-10 Prone Trap Raises
3) 5-15 Strict HSPU (deficit)
4) 10 Banded SOTS Pull

For time:
1000/900m row
50 OHS 20/15kg
500/400m row
25 overhead squat 20/15kg

For time:
21-15-9reps

Box Jump Overs
Sumo Deadlift High Pull 50/35kg
Push Press 50/35kg