6 Hang Power Clean (50/35 kg.) 6 Front squat 6 knees-to-elbows 4 rounds

4-8-12-16-20-24……….. Burpee V-up J12umping Pull-up As far as possible in 16 min.

1 rep max Back squat 1 rep max Deadlift 1 rep max Press

21-15-9 400-m run Walking lunges with DB’s by side (20/10 kg.) Box jumps (60/50 cm.)

Thruster ladder at @60% of 1rep Max * add 1 rep every minute

10 Alt. DB Power Snatch 20 Db SDHP (10 each side) 7 DB Burpee AMRAP 20 min.