Front Squat 4x5 (V2)

-Sama paino, jätä 2 toistoa "tankkiin"
-2min lepo

5x2min (max 1min work)
Reps: 10+10+5+5

1. Jumping Squats (Plate)/Split Jumps

2. Push Ups/deficit push Ups

3. V-Ups/Knee Hugs

Penkki 3x2x92,5%
Stopparipenkki 3x3-5
Kulmasoutu käsipainolla 100 toistoa / puoli (12-30 toiston sarjoja)

Snatch
1)
15 minutes to establish heavyish snatch. Pause under the knee.
2)
Build up for a heavy single
3)
EMOM 9
1. 3 snatches
2. 2 snatches
3. 1 snatch

Mixed intervals

4x
1 min burpees
1 min rest
1 min mountain climbers
1 min rest

For time:
15 Squat snatches @days 90% -10 to -15kg.

Even this is for time, the goal is to finish without fails!!! So rest as needed.

E5MOM for 5 rounds:

Assault 21/15kcal
15 Wallball
9 TTB

New round starts every fifth minute. These are intervals. Keep a steady but fast pace! Rest the remaining time. Try to hit the reps unbroken. You should have more than 90sec of rest. If you use a HR monitor, start a new round when your HR is below 120.

Teams of 2

"Lonely Grace"

12 mins to build 1 RM C&J

5mins rest

"Spicy Randy "
For Time :
75 Power Snatch + 75 OHS @ 34/25kg

5mins rest

"Heavy Fran "
For Time
21-15-9
Thruster @60/40kg
C2b

Min 1: Rope climbs x1-2
Min 2: Side plank 20s./kylki
Min 3: Pushups x10-15

Emom 18

2x Thruster
-Nosta painoa joka min, kunnes löytyy päivän maksimikuorma, sen jälkeen painoa laskien