WARM-UP



3 Rounds of:
:45s Row erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with one kettlebell
5 High box jumps"

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SNATCH


Power snatch + Snatch

20 x (1+1) @ 65-70%.
Lift every :45s

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CLEAN AND JERK


Power clean & Power jerk AKA "Äijätyöntö"


10 Sets of 2 x (1+1) @ 70%
Lift every 1:30s.

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FRONT SQUAT & BOX JUMPS

Sets of 3, climbing weight up to 89%

High box jumps, 10-14 total reps in sets of 2-3 jumps per set.

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(OPTIONAL) BONUS



3-4 Rounds of:
12 Snatch grip bent over row
8-10 Strict toes to bar
12 Dual dumbbell 45-degree chest supported seal rows
10+10 1-arm sideplank hip touches
20 Candle stick toe touches
12 Toes up romanian deadlifts
12 Spanish squats

Not for time

OR

Conditioning:

As many reps as possible in 12:00 minutes of:
12/9 Calories row
12 Wallball shots 14/8lb
12 Alternating arm dumbell squat snatches, 22,5/15kg