Category: Yleinen

For time:
15 Hp Snatch 42,5/30
9 Box jump 70/60
12 Hp Snatch 42,5/30
7 Box jump 70/60
9 Hp Snatch 42,5/30
5 Box jump 70/60

Find Deadlift 5 rm

For time:
Bear Complex
30 reps 70/50

Bar is allowed to touch ground btw reps

Deep Squats

For time:
Row 1,5/1k
100 Back extension
100 Sit-up
100 Jumping lunges

Mix bw movements in any order

15 min AMRAP of,

5 Power Clean 60/42,5
10 Box Jump 60/50
15 Push-up (hand release)

5 Rounds:
60 Double Under
30 WallBall 20/14

Push Jerk
4*2 @ 70-80%
4*1 @ 80-90%

2 Rounds:
15 Pull-up
16 KB Snatch 24/16
15 Pull-up
8 Front Squat 70/50

Open Gym

Do a WOD from past week

Team WOD
For Time:
25 Burpee over box 60/50
50 Kb Jerk 16/12
75 Plate ground to overhead 20/15

Squat clean (from hi-hang, knee, under knee)
1@70%
1@75%
1@80%
1@85%
1@90%

OTM for 5 min @75%,
Squat clean
Push Jerk
Split Jerk
AMRAP 2 min,
C&J

Muscle-up technique

For Time:
25 Front squat 42,5/30
4 Ring dip
20 Front squat 42,5/30
6 Ring dip
15 Front squat 42,5/30
8 Ring dip
10 Front squat 42,5/30
12 Ring dip