Max reps in 1 min of:
High hang power clean (60% of 1RM Power clean)
Box jump (60/50 cm)

Rest 1 minute

Max reps of Hang power clean in 1 minute
Max reps of Air squat in 1 minute

Rest 1 minute

Max reps of Power clean in 1 minute
Max reps of Double under in 1 minute

Rest 1 minute

Immediately after, for time:
10 Power clean
20 Box jumps   (60/50 cm)
30 Air squats
50 Double unders

Mark the time for the last exercise

12-9-6 reps of:
Snatch push press (2/3 of 1RM Snatch), two second lockout at the top

Weighted lunge (same weight as in snatch push presses)
After each lunge set do 20 Box jumps (60/50 cm). Try to do all sets unbroken.

EMOM 10 of: 5 pull-up, 10 push-up, 15 squats

We encourage to scale properly to maintain intensity. Don't use the rubber band for pull-ups. Pull-ups should be scaled to JUMPING PULL-UPS, it's faster than using the rubber band.
For exaple:
-5 jumping pull-ups
-5 push-ups
-10 squats

You should be able to rest at least 20seconds during each minute.

WOD
JACKIE
1000m row
50 thrusters
30 pull ups

EAZY WOD
substitute 20kg bar with lighter bar
substitute pull ups with rubber bands or ring rows

1 Power Snatch
1 Power Snatch (Deep)
1 Squat Snatch

TNG not required!

@ max 70% of 1RM Snatch

Shoulder Press
5 @ 75%, 3 @ 85% and 1+ @ 95%
Use 90% +2.5 + 2.5 kg of max!

YGIG (Both row 6 x 500m)

6 x 500m

Score total personal rowing time!

4 x 3min work/ 90sec rest

• 2-4-6-... power clean 60/40kg
• 2-4-6-... push jerk
• 5 bar over burpee

Every new working round starts with 2+2+5, 4+4+5,...

Leuanveto 4 min maksimi toistot

3 rounds of

• 3-5 slow eccentric dragon flags
• 20 russian twist
• 20 superman rocks
• rest 60sec