12 sets of Snatch
Set 1: 3 @65% 1RM Snatch
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 2 @70%
Set 5: 2 @75%
Set 6: 1 @80%
Set 7: 1 @75%
Set 8: 1 @80%
Set 9: 1 @85%
Sets 10-12: 1 @85-85+%
- Rest as needed btw sets

6 sets of Pause Snatch Balance:
Sets 1-3: 2 reps
Sets 4-6: 1 rep
- Start @65% 1RM Snatch
- Pause at the bottom for 3sec
- Rest as needed btw sets

Kyykky 3x8x65%

SJMV 3x12x30-40%

Reisikoukistus 5x10-15

Shoulder Press

Find 3 RM in 15 minutes

AMRAP 9

20 Sit-Ups
20 Box Step-Ups
10 Kettlebell Swing 16/12kg

4x 12min

1)
4min Kone
6+6 Sivukyykky
Submax suorinkäsin Lankku tai käsilläseisonta

2)
6-8 Toistoa liike
Kepillä olkapäät
Valakyykky
Skorpioni
Submax rento roikunta

3)
6-8 Toistoa liike
Lisäpainoistumaannousu
Vatsakierto
Selänojennus boxilta
Dead bug
Submax Kuppipito

4)
4min Hölkkä (Kone)
6+6 Rengassoutu R-rankakierrolla
6+6 Pystypunnerrus Kp/Kk
6 Kuubalainen kierto

back squat wawes 3-1-3-1-3-1

*split both side 2=1+1

2x2x[1+2]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% jerk-%, rest btw sets 2min

Back Squat

5 x 5, building.

Before each set 4 High Box Jumps

Go Every 3:30

2-3sets:

12+12 seated press
10-15 snowangel