in 20min:
Power Clean + Front Squat + Hang Squat Clean + Front Squat

Takakyykky 1RM, 3 nostoa yli 90%

18min otm

• 3 snatch
• 10-12 box jump
• 1-2 rope climb

8 Dumbbell shoulder to overheads
20 Double unders

Cool down: 4-minute Jog

10min amrap

• 10 hand release push ups
• 14 renegade row (pick weight)
• 18 box jump overs

Complete with minimum rest:

Superfly:
*5, 4, 3, 2, 1 Deadlifts (84 kg)
*5, 4, 3, 2, 1 Burpees

Franny:
*5, 4, 3, 2, 1 Thrusters (43 kg)
*5, 4, 3, 2, 1 Pull-ups

Shark Attack:
3 rounds for time:
*200 m row
*6 Lateral jumps over rower

Training max= 95% of real 1RM.

Press 2,2,1,1 reps
80% of Training max
90% of training max.
95 % of training max

100% of training max

12 Min AMRAP Ascending ladder of;

2 Squat Cleans 50/35KG
2 Pull Ups

4 Squat Cleans
4 Pull Ups

6 Squat Cleans
6 Pull Ups

8 Squat Cleans
8 Pull Ups

10
10

...
...

50 t2b/k2e
4 time

15 min AMRAP:

• 1 ring push-up
• 1 strict toes to bar
• 100 m run
• 2, 2, 100
• 3, 3, 100
• …