Hang Clean
60%/3
65%/3
(70%/3)3

Run 1 mileish (2x pururata), repeat 3 times

-rest 3 minutes between
-go fast but not all out and try to maintain same pace.

15 Wallball
10 T2B

Working in Pairs; Ygig

50-40-30-20-10-20-30-40-50
Row
Wall Ball
Pull Ups

Time Cap 40 Mins

For time:
15-12-9
Deadlift 100/70kg
Handstand Pushups

rest 2min

15-12-9
Thrusters 42,5/30kg
Pullups

rest 2min

30 Clean & Jerks 50/35kg

Timecap 25min

16 min EMOM:

1) 10m KB/DB Overhead Walking Lunge
2) 5-10 TTB

Ohje: Tee vuorominuutein. Skaalaa tarvittaessa overhead asento räkkiasennoksi.

3 rounds for time of

• 800m run
• 30 Burpee

Timecap: 20min

Push jerk or Split jerk: 7 x 2 (as heavy as good technique allows)

Pause Back Squat (3sec)
1x5 @75%
1x3 @80%
1x2 @85%
2x1 @90%

For time:

30 m single arm OH lunge
100 DU
50 Wallball shots
10 rope climbs
50 Wallball shots
100 DU
30 m single arm OH Lunge

L1: 20/12kg KB / 20/10kg DB
L2: 24/16kg KB / 25/ 15kg DB

Timecap 22 min