Max reps @90%

Warm up:
3x10 @40, 50, 60%

Then 3 reps building up to 90%

Strict press
3x 10 (rest 2min between sets)

Every 2min, 4 rounds
2x push jerk

Amrap3 x 4
3min on- 2min Off (A-B-A-B)
A)
6 Db thruster
8 ring row
10 hollow rock
B)
10 Mountain climber
10 selän ojennus
10 sit-ups

Banded Triceps Complex AMRAP
– Single Arm Pushdowns x 60s right
– Single Arm Pushdowns x 60s left
– Banded Overhead Triceps x 60s
– banded pushdowns x 60s

Deadlift 5x3

AMRAP (with a Partner) in 15 minutes
22 calorie Row
22 Power Cleans @40/30kg
22 Wall Ball Shots @9/6kg
22 Burpees

Floor press 4x8

• 2 rds:
  60s. Row/Bike/Run/Ski
  6 Up & down dog
  6 Spider lunge + Twist

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Snatch balance (Power)

• Mobility...

• Work on: Power snatch

3x8 Deadlift
Rest 1,5-2min

3x10 DB Romanian deadlift

You Go I Go:

100 DB Snatch
100 DB Front Squat
100 KB Swing
100 AbMat

(50/person)
TC:20min

Row 2000m, for time