6x joka 3 minuutti

13 power clean 60/42,5 + 11 STOH=shoulder to overhead 60/42,5

Clean 5x3 build up to the heaviest 3 for the day.

For time:

50 Cal Row
50 DB Snatch
50 T2B
50 Box Over
50 DB OH Lunge (Left Arm)
50 DB OH Lunge (Right Arm)
22,5/15kg

TC 20min

In pairs:
1...10...1

Rest as long as your partner works. So, do 1rep, rest, 2 reps, until 10 and back down. Use weights approx 50-70% of 1 rm.

Max Effort Front Squat
(5-5-3-3-2)-2-2-2-2-2
2min Recovery

35 x Burpee boxjumps
35 x Sandbag Zercher lunges
2 Rounds
Just get it done, with minimum rest

8 min AMRAP
4 x Push Press @ 50%
6 x T2B
6 x Push Press @ 50%
8 x T2B
8 x Push Press @ 50%
10 x T2B
and so on...

• 3 x 15 Hollow rocks + 15 arch rocks
• 3 x 10 v-ups + 10 straddle ups
• 4 x 10 side plank reach throughs each side
• 1 round of the alphabet in hollow

FOR QUALITY BUT KEEP YOUR ASS MOVIN!

10 Box
10 Dippi
5 kierrosta
10min TL

For 25min

2 x power snatch + 1 x snatch

Re-grip after every rep