9sets every 90s:
4x 1 power snatch + 2 hang power snatch 65-73%
5x 2 hang power snatch 73-85%

5x2 snatch balance + 2 ohs (3s pause)

Fast/ moderate, not too heavy

Voima
E3MOM, 5 rounds
Deadlift x2
nouseva paino

WOD
8min amrap
10 KB swing
10 worm push up
10 air squat
20m säkin kantaminen

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Curls
-Rest as Needed b/t Sets

EMOM 12

Minute 1 : 10 Jumping Lunge + 10 Push-Ups
Minute 2 : 20 Sit-Ups
Minute 3 : 20 Kettlebell Swing

32min EMOM
1.min 8-18cal row
2.min 8-18cal bike/ski
3.min max reps wall ball
4. rest

3 rounds
12 alt. DB arnold press
12 wide push up
25 banded tricep push down

3 rounds
14 seated pause knee extension
14 seated heel raise
14 elevated glute bridge

3 rounds
6 narrow dB floor press
20-25sec push up bottom hold
50-60sec wall sit hold

Rive ja työntö

Warm up
Foam rolling and short mobility as needed
then

2 rounds
1:30 cardio machine
5+5 single arm sots press
35 single unders
15 plate hops
5+5 single arm db thruster
then 2 sets to climb for wod weight
3+3 db ohs
15 du
5 db thruster
second set should be done with wod weights

WOD
For time
3 rounds
35 double unders
5+5 single arm db ohs
straight to
3 rounds
35 double unders
10 db thrusters @ rx dumbbells
time target 6-8 min , cap 9 min.
goal is to do unbroken set always on both movements

Strenght
Every 1.5 min for 10 times (15 mins)
hang power clean + tng squat clean + push jerk @50-80% of 1rm
then
5-4-3-2-1 reps to build heavy set for single for Thruster, barbell taken from floor.
rest 1-2 min bwn sets ( first rep can be squat clean thruster or power clean and then do 5 thrusters etc..)

Accessory Work
2-3 rounds
16-20 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling landmine press
20-30 deadbugs
rest 1-2 min