1
20 minutes for 1+1 complex
One snatch + one hang snatch
2
EMOM 8
1. 2 snatches + 2 hang snatches + 2 ohs
2. Rest
Start easy, go heavier during these 4 sets

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

B.
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Front Squats (155/105 lbs)

Barbell Complex:

Clean + Hang Clean + Jerk

7 set, find heavy of the day

RPE 4-5

Rest as needed between sets.

Back Squat 5x5 @80% of a 5RM (Deload)

Single Arm Farmer Carry: 4 x 30m. each. Rest 60s.

10 rounds for time.

20m Slamball/Sandbag Carry
20m Prowler Push
Row 15/12cal

RPE 3-4

Use medium loading with the prowler and push it by walking. Be consistent with your rounds.

Target <30min

Strength:

Build up to a heavy set of 10 american kettle bell swings

WOD:

15 minute AMRAP

600m run

6 ring muscle ups

15 american kettle bell swings 24/16

Every 2 minutes for 14 minutes (7 sets):

5cm Deficit Deadlift x 3 reps 50% +

Ota 5 cm koroke jalkojesi alle - joka noston jälkeen ota uusi ote tangosta, nostot huolella.!

Three sets of three reps snatches

Optional Accessory:

20min EMOM:

1) 30-40sec Slam Ball/Sandbag Carry
2) 30-40sec Airbike RPE 3

This is for consistency, not all in! If you don´t have heavy slam ball or sandbag, carry something heavy, be creative.