• hollow rocks

Rest 2 minutes

• Abmat SU

Score is your worst rounds added together.

0:00-6:00:
- 2 Tall clean + 2 Tall Jerk x4

6:00-12:00:
- 2 Clean pull + 2 Jerk drive x4

12:00-18:00:
- Squat clean & Jerk: 4x2

4RFT
10 Medball cleans
20 KB-Swings
30 Double unders

Every 3 min:
5 Reps @ 74%
3 Reps @ 79%
1 Reps @ 84%

5 Reps @ 76%
3 Reps @ 81%
1 Reps @ 86%

5 Reps @ 78%
3 Reps @ 83%
1 Reps @ 88%

20 min to work up to 3x2 Snatch

3-4 Rounds for quality:
As a super set:
15 Around the world w/ DBs or small plates
21's bicep curls w/ barbell

As a super set:
12-15 Side lateral raise
10 DB skull crushers

• Rest 1-2min btw rds.

3x5 @80%
5x3 @80%

• Rest 150sec

6 Power snatch (50/35kg)
40 DU's

(Time cap: 8min.)

• Tangon tulisi olla melko kevyt. Sellainen, että kykenet freessinä suorittamaan yli 10 toistoa putkeen.

EMOM 30 ( 6 rds)

Min 1: 15-20 sec Ring Support hold
Min 2: 6-10 reps Strict knees to elbows
Min 3: 20-30 sec HS Hold
Min 4: 2-3 reps Turkish get up left
Min 5: 2-3 reps Turkish get up right

1min max rep wall ball
1min max rep double dumbbell hang clean and press
1min max rep burpees

2min rest

5 rounds

At home variation:

1min max rep air squats
1min max rep odd object clean
1min max rep burpees

2min rest

5 rounds