Every 3mins x 6: 2 cleans + 1 front squat + 1 jerk

(Aim is to try & maintain a heavy load throughout the 18mins from the start but again like snatch try & avoid failure & maybe stick to certain %s rather than maxing out)

20 rounds between a pair: KB complex
3 cleans + 3 front squats + 3 push press on right arm
3 cleans + 3 front squats + 3 push press on left arm

(Try go heavy as possible, one KB needed between 2 or 1 each if different weights) should be unbroken

Optional Accessory:
3 unbroken sets, res as needed between sets:

10 Plate Sit-Up + 10sec Hollow Hold (use plate if possible)

100 hollow rock
Every time you break, perform 30 meters double KB front rack carry

Huom: skaalaa hollow rock mikäli et pysty pitämään "kuppina".

For time with a partner:

Buy in:
200 Double Unders

Then,
3 Rounds of:
30 Calorie Row
10 Curtis P’s (52.5/35kg)

Then,

Cash-out
200 Double Unders

25:00 Cap

3 rds for easy pace (45 min):

5 min easy row (näyttö alhaalla)
5 min: 4 TGU/ side (light weight) + 50 singles one foot jump (25/25) + 30 easy airsquats
5 min easy ski

Every 45sec for 9 minutes:
1 Squat snatch

• NO FAILS!!!!

• Rest 60-90sec btw sets

20 minutes AMRAP:

5 Handstand push- ups
10 Pistol squat
15 pull- ups

Skaalaukset tarpeen mukaan.

10 min EMOM:

Kipping pull up / Butterfly pull up / C2B

Valitse toistomäärä että voit tehdä koko 10 min ajan saman toistomäärän kaikkia kolmea liikettä. Skaalaukset tarpeen mukaan.