5 Rounds for time

7 Strict chin up
10 Overhead squats 40/30kg

Build up to technical set in
1 Squat Clean
2 Power Cleans
3 Clean deadlifts
Max 60% of 1 RM clean

Open 20.1

10 kierrosta

8 tanko maasta pään päälle 30/43Kg
10 yleisliike tangon yli

aikaraja 15 min

Build up to a light, technical set of
1 Snatch pull
1 Power Snatch
1 Squat Snatch

A1)
Back squat 4,4,3,3
2-4-X-1

Rest 1.30min

A2)
Pull up 4,4,3,3
1-1-X-3

Rest 1.30min

EMOM7
three front squats
- leave two reps in the tank

• rest 3min

In 5min
- find 1 rep max front squat

frontsquat 5-3-1-1-1

Back squat
15 - 15 - 15 - 15, 60% max, rest <120s

3 sets of:
8-10 + 8-10 barbell behind the neck walking lunge

• leave 4 reps in the tank
• rest 2 min btw sets

Advanced can do front rack walking lunges with barbell

20min EMOM:

0-5min: 5 Power Clean
5-10min:3 Power Clean
10-15min:1 Power Clean every 30sec
15-20min: 5 Power Clean

First 5min do 5 touch and go power cleans on the minute. Next 5min 3 PC with increased weight. Next 5min one PC every 30sec (10 total lifts) and last 5min again 5 touch and go PC. Increase the weight for first 3 sets, and decrease for final 5min (you can use the same weight which you started with).