3sets of
Alt.

10 Toes-to-bar (as Strict as possible)
6/6 DB/KB Bent over Row (AHAP)

Hang Snatch + overhead squat

Built to semi-heavy (perfect technique) complex of hang snatch + ooverhead squat

Maastaveto 3x6x80% (vedä noususarjat vain polviin asti ja keskity irrotukseen)
Pukkiveto 3x3-5 (tanko polven alta)
Optiona:
Yhden jalan mave 2x12-20
Vatsarutistukset suorin jaloin 3-5xmax toistot

Hang snatch 4x3x60-70%
high box jumps 3x4

Bench press

5x2@ ahap, every set as heavy as possible

SO 2:00

Next week you will be attempting both a new 1RM snatch and 1RM clean and Jerk.

Today your goal is to hit your opener for your snatch 3 x

Record your weights for your openers and how many attempts you needed to make the 3 lifts

If you can't walk with barbell, step forward and back (10L/10R).

For time

• 2,000-m row
• 1-mile run
• 2,000-m row
• 1-mile run
• 2,000-m row

Teams of 3:
For Time (30 Minute Cap):
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/40 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

10RFT

7C2B
10 power clean 60/55/50/45/40

TC 12