A.1) Muscle clean + Front squat to jerk
2+1 ~10min

B.) Split jerk w/3.sec pause @catch
1.) Build to heavy set of 3
2.) 3×3 @90% of 3rm

C.1) Push press
5×3 @75%

D.) 3×
Goblet squat ×10
Kneeling pa-press ×10
Single arm Farmers carry ×20m/arm very heavy

Mobility

4x5
*2min rest
*increase from last week

2-3 rounds:

40-60s plank hold
40-60s kb fr hold

Rx´d For time:

100 DU
10 bmu
20 power snatch@60/40kg
10 bmu
20 OHS
10 bmu
100 DU

For time Scaled

75 DU
10 c2b / or pull up
20 power snatch@40/30kg
10 c2b / or pull up
20 OHS / or front squat
10 c2b / or pull up
75 DU

Target under 13min, time cap 16min / Scale rep scheme if needed / iso määrä bmu/ pull up, joten pilko nin, ettei tauot kasva liian pitkiksi, snatch nopeita ykkösiä ja kyykyt isoissa sarjoissa tai UB

EMOM x 10

2 power clean (60-70% of pc 1rm)

*rack
3+3@up to RPE10 *could do 0-1 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~77%, rest btw sets 3min

IN TEAMS OF 2.
AMRAP x 20 MINUTES
10 Alt. Pistols or Scaled Option
6 Bar Muscle-Ups or Strict Pull-Ups (assisted as needed)
4 Front Squats@70/47kg
P1 works while P2 completes row/bike/ski calories. Once P1 has completed a full round, partners switch.

30min amrap
11 KB swing
11 box jump
run 3 rounds käytävä
11 burpee
11 wall ball