8 x 65%
2 x 6 x 70%
5 x 75%

% of 1 RTM Snatch

EMOM 12

2 Hang power snatch + 1 Hang squat snatch

@ 60% Squat Snatch

Front squat
5x5

2 min lepo sarjojen välissä

5 Rounds For Time:
400m Run
30 box jumps 24/20"
30 wall balls 20/14p

TC: 35min

Build up to a heavish set of 3 Thrusters in 15 min

EMOM 12

1) 6 Thruster @ 70% of previous
2) 6 Bar over burpee

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.

45 min @ 60-70% of max HR

3 min Bike

3 min Row

10 KB Cossack squats (5+5)
10 KB snatches (5+5)
10 KB Turkish sit up (5+5)
10 KBS

5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

18min TC

Build up to a light, technical set of

Snatch pull + Power Snatch + Squat Snatch