1) Farmers Carry 20m
2) 5-10 Parallette/Ring Push-Up

Back squat 5 x 3 – 85%

5 x 2

Rest 2 minutes between sets. Fast and explosive!

7min amrap:

• 5 boksihyppy (N 60cm / M 75cm)
• 3 rinnalleveto(kyykkyyn) (N 70kg / M 100kg)

Snatch Drills, 2 rounds with empty barbell.

15min EMOM:

5 sets: 2x Snatch Pull + Squat Snatch @65%
5sets: 1x Snatch Pull + Squat Snatch @75%
5 sets: Squat Snatch @85-90%

On the first 5 minutes do 2 snatch pulls and a squat snatch on the minute. Next 5 minutes one snatch pull and squat snatch on the minute. Last 5 minutes do one squat snatch on the minute. Scale the weights if needed.

1 round:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (50/35)

60%/3
70%/3
(75%/3)2

30min AMRAP with a partner (You go, I go)

• 25 Single arm Dumbbell push press 22.5kg/15kg (alternating arms)
• 50 cal Row
• 100 DU

Clean and Jerk
Build to Heavy Single (~75-90%)

DBL DB ALT OH PRESS 4 X 15/