Rest day shenanigans. Mobility, skillwork, nap etc.

5 x (3+3+3) hang snatch above the knee + hang snatch (hips) + OHS

Tempaus nivusilta - polven päältä - maasta x 6
Nouse päivän max painoihin.

AFAP (As Fast As Possible)
4 rounds for time of
25 Wall ball shots 10/6kg
15 Kettlebell Swings 24/16kg
10 Box Jumps 75/60cm

A.
Every 2 minutes, for 24 minutes

Hang Clean + Power Clean + Clean
(build to work as heavy as possible)

Ring Dips/Dips/Push-ups x 10-15

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights – 60%/max)

4 kierrosta:
50 x DU
15 x Burpee hand release to target

Emom 12 min
Tempaus + OHS 75-80%

Rest day!

3min AMRAP of Power Snatches @heaviest set

(use heaviest load from the complex (1 PS + 3 OHS + 1 Snatch))

B.

In teams of two, five rounds each, one working at the time:

Row 300m
10 Push-ups
30 Double under or 60 singles

If you are competing this weekend use moderate tempo!!