I go, you go

10 rounds
-10cal row
-10 TTB
Rest 3min
10 rounds
-10cal bike
-10 box jump over
Rest 3min
10 rounds
-10cal ski
-10 burpees

+max cal/run remaining time
Time cap: 45min

21 minutes for quality:

5 Strict pull-ups
7 Pistols, R
110m Shuttle
5 SHSPU
7 Pistols, L
110m shuttle

*Shuttle run over box 30”

For time :

12-9-6
Hang Squat Clean 50/35kg
Bar Over Burpees

TC 5

Pull-ups with pronated grip
5 x 8, AHAFA

Snatch complex: (10-15min)
2 Snatch high pull + 2 Hang power snatch + 2 OHS

Huom!
Kevyet ja tekniset painot.

EMOM x 15
4min x 2 1 hang power snatch + 1 hang squat snatch + 2 snatch balance easy&fast
1min rest
4min x 1 hang power snatch + 2 hang squat snatch moderate&fast
1min rest
5min 2 hang squat snatch moderate&fast

Practice;

Pike Push-Up
Box Pike Push-Up
Wall Facing Handstand Push-Ups
Handstand Push-Ups
and
Kipping Handstand Push-Up from Headstand up then resetting.

Front squat

4-3-3-10

1-2 reps in tank, not too heavy / 10 rep 75% of daily 3rm

-20min aikaa löytää päivän paras CJ

snatch complex e90s x7

1 hang snatch (above knee) + hang snatch (below knee) + snatch (floor)

build 73-85% of 1rm snatch