Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean

*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner/Technique: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

For time
12-9-6-3
bar over burpee
power snatch 35/25 kg

The snatch is unbroken so be smart on the weight

Time cap: 6 min

5 Runds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min

1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @65-70%, every 60s.

2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets.

EMOM 16:00 with a partner:
- Run 100 Meters + 8 Air Squats + Reminder of the minute hold an elbow plank.

*One athlete completes the full set while their partner rests
*Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.
*Alternate Scaling: 100m Run = 20s High Effort Row, Bike or Ski Erg or 20s Sled push Sprint (Light)

Deadlift x 15 reps ( 50 % )
Wall Climb + Handstand hold x 30 seconds

Rest 2 minutes

Deadlift x 10 reps ( 60 % )
Wall Climb + Handstand hold x 30 seconds

Rest 2 minutes

Deadlift x 5 reps ( 65 - 75% tää pitää jo tuntua ! )
Wall Climb + Handstand hold x 60 seconds

Laatu Mavea eli jalat nostaa eikä selkä - tauolla kroppa rennoksi.

Buy in 500 m row
Then 5 Rounds
WB 20/14
40 DU (120 singles)
20 KB swings Women 26-35/Men 44-53

*round 1 of WB = 10 reps, then each additional round add 10 more reps, so 10, then 20, 30,40, and 50 on final round

*Score is total time
*25 minute time cap
*Sub KB swing for DB snatches as needed if out of KB(both DB head touch floor every rep)

Using Partner-Assist as needed
4-6 rounds
- Strict Handstand Push-Ups x 4-6 reps; Rest 1:00-2:00
- Strict Chest to Bar Pull-Ups x 4-6 reps; Rest 1:00-2:00

Open 11.3

5min AMRAP:

Squat Clean + Jerk 75/50kg

This is Open 11.3 workout. The Jerk can be anyhow, even a thruster is fine. Master athletes, check your loading from the link below.

Scale if needed

https://games.crossfit.com/workouts/open/2011#workoutsTab3

Rest 5min

5min AMRAP:

6 Box over Burpees
8 KBS @32/24kg

Rest 5min

5min AMRAP:

6 C2B Pull-Up
Assault 10/7 kcal

Scale if needed.

Assarit - quality work
- omatoimisesti tempauksen jälkeen-

3-5 rounds (use about 10 min)
20 x russian twist
30 sec min farmers walk w/kb left hand*
30 sec min farmers walk w/kb right hand
5/5 windmill

Use heavy KB for the farmers walk

Voit jäädä tekemään tunnin ulkopuolelle jos aika loppuu kesken.