On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

For time
Run 400m
30 Thrusters 42,5/30kg
15 Box Jump Overs

Run 400m
20 Thrusters 42,5/30kg
15 Box Jump Overs

Run 400m
10 Thrusters 42,5/30kg
15 Box Jump Overs

400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Rx: 50/35kg

Time cap: 12min.

EMOM 10
5-10 reps Handstand Pushups

(deficit, normal or eleveted – at your own level)

8:00 Core
12:00 Basic Endurance CrossFit
16:00 Core
17:00 Basic Endurance CrossFit
18:00 Voimistelu (sama kuin tiistaina)
19:00 Mobility

15 min AMRAP
100 rack carry 34kg/16kg
2 jerks 80kg/60kg
8 ring dips

3x
3 Hi-hang clean
- easy weight, be fast and explosive
- 1-2min rest btw sets

3x
2 Clean + 2 Jerk @50%

5x
Clean & Jerk @60%

8x
90sec ON/90sec OFF
Alt. the movements (4 of each)

A. 25/18 Cal. Row + AMRAP of Wall Balls
B. 25 Box Jump Overs + AMRAP Double Unders

Both Run, other movements I go You go:
40 Deadlifts (100/70kg),
Run 400m,
40 KBS (32/24kg),
Run 400m,
40 OHS (40/30kg),
Run 400m,
40 C2B,
Run 400m,
40 Box jumps,
Run 400m,
40 Double DB squat cleans (22,5/15kg),
Run 400m.

Fitness:
40 Deadlifts (70/45kg),
Run 300m,
40 KBS (24/16kg),
Run 300m,
40 Front Squat (40/30kg),
Run 300m,
40 Jumping Pull-ups/C2B,
Run 300m,
40 Box Jumps,
Run 300m,
40 Barbell Squat Clean (40/30kg),
Run 300m

Timecap 30min.