1) row/assault/ski
2) 3 power clean+Bar over burpee
3) rest

1) 3 power snatch
2) 1-5 high box jump

Extra:
50 SU
25+25 yhden
jalan SU
30 DU
15 + 15 yhden
jalan DU
20 TU
10 +10 YHDEN
JALAN TU?????

Hang cleans HAP 3*10

E3MOM 9: 5 Squat cleans
E2MOM 8: 3 Squat cleans
EMOM 7: 1 Squat clean

Increase weight as the reps go down. No tng lifts!

14 min AMRAP

In teams of 2:

50 Wall Balls
50 Toes-to-Bars
50 Push Presses (43/29 kg)

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Split the reps as needed, but only one person is working at a time (YGIG).
Clean the barbell from the ground, no racks.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/*Metcon-comp(17)
7rds
6 cleans 135/95/*155/105
8 pullups-mod as needed/*pullups
10 step/*box jump overs 24/20

afterburner(1)
max cal row-1 minute

Finisher
2 min hamstring stretch
25 band pull aparts
2 min v-sit

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Front Squat(15)
week 2
3@70%
3@80%
max reps @90%

Metcon/*Metcon-comp(17)
8rds
7 thrusters 75/55-*95/65
7 burpees over the bar

afterburner(8)
800m run

Finisher
60 rtw
30 w raise
2 min hip distraction

2x2 @ 50%
2x2 @ 60%
2x2 @ 70%
2x1 @ 80%

Every 3 minutes for 27 minutes:

3 Snatch grip deadlift
3 Power snatch
3 Hang squat snatch
3 Snatch balance
All connected

Add weight after every 3rd set. No fails!!!