With a partner, for time:
Alternating with Power cleans & Thrusters, men accumulate 15.000kg and women 10.500kg. So first both do a set of unbroken tng power cleans, i go you go - style. Then both will do a set of thrusters the same way. Again tng PC and then thrusters. Continue like this, until total of 300 reps is done!
M: 50kg
W: 35kg

Front Squat

4x6 + 1x AMRAP (with the last used weight, max 15 reps)

65-70% 1 RM Front Squat

2 rounds:
15 Hollow rocks
15 Superman rocks
20 V-ups
20 Barbell GM
30 Bicycle crunches (1=1)
30 Back ext.
2min Rest

5x2 Tempo OHS 33X2
- Rest 90-120s

With partner:

24 Hang Power Cleans
24 Burpee Box Jump Overs
24 Push Jerks
24 Bar Muscle-ups

Rx: 70/47.5kg

100 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
8 x Ring Mu
75 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
6 x Ring Mu
50 x DU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
4 x Ring Mu
25 xDU
10m OH Lunge w/DB R
10m OH Lunge w/DB L
2 x Ring Mu

3-5min Bike/Airbike

10 Empty Barbell Power Snatch
Thoracic Flow video

Optional Accessory work

2-3 rounds (go by feel)

10 step heavy front rack lunges (Remember safety!!)
60 sec heavy double front rack KB hold

*TÄMÄ VAPAAEHTOINEN ACCESSORY WORK! Jos aikaa menee kyykkyihin, keskity niihin tunnin aikana.

Front Squat
4x6 + 1x AMRAP (with the last used weight, max 15 reps)

60-65% 1 RM Front Squat