In 15 minutes:

Hi-hang power snatch + snatch balance

Working in teams of 2. Person 1 will complete the entire 4 min AMRAP as person 2 rests, then person 2 will perform the entire 4min AMRAP as person 1 rests. 1 min rest between AMRAPS. Everyone will perform each AMRAP once.

4 min AMRAP

• 8 cal Assault bike
• 8 Burpee

4 min AMRAP

• 8 Thruster 40kg/25kg
• 8 Pull up

4 min AMRAP

• 8 cal Row
• 8 Toes to bar

4 min AMRAP

• 8 Box jump 60cm/50cm
• 8 Russian swing 24kg/16kg

Half of "Cindy"
5 pull ups/ring rows
10 push ups
15 air squat

Measure your max watts you can get on assaultbike (the peak)

Mark the result as weight (kg)

Every 30s x 30

Hang squat clean + Split jerk

1-10) @ 60% of 1RM C&J
10-20) add 2,5-5kg
20-30) add 2,5-5kg

Snatch pull on the knee 3×2. Use 75% of 1RM snatch.

3 rounds:
50 DU,
15 KBS

FS 10-10-10-10-10, 60% max, rest 2 min

Front squat

2 x 4 x 70%
2 x 4 x 75%
1 x 3 x 80%
1 x 2 x 85%

Sendoff 3:30

Pystypunnerrus 5x3, nousevilla painoilla. Tauot 2min.