2x3 Snatch @50%

2x2 Snatch @60%

4x1 Snatch @70%

For Time :

21-15-9

Push Press
Jump Over Barbell
Air Squats

Barbell 30/20kg

TC 10

Shoulder Press + Push Press

5 x ( 5 + 3 )

Climb in Heavy

SO 2:30

3 SETS FOR QUALITY
1:30 Row/Bike/Ski/Jog
30 KB Sumo Deadlifts
20 Up-Downs
1:30 Row/Bike/Ski/Jog
30 Alt. Russian Twists
20 Russian KB Swings
-Rest 1:00 b/t Sets-

• RPE 6
• Video: https://vimeo.com/856664172?share=copy

For time:
25cal ergo
30 push jerks
50cal ergo
20 push jerks
100cal ergo
10 push jerks
* -tasainen rauhallinen vauhti ergossa
-push pressit 5-10 toiston sarjoissa*

AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @100/70kg
-- Rest 1min --
AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @90/63kg
-- Rest 1min --
AMRAP 3:
9 V-ups
7 Bar Over Burpees
5 DL @80/56kg

9 sets of Deadlift
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Sets 7-9: 1 @90%
- Rest 2-3min btw sets

3x 10min ON/2min OFF

I Go-You Go

A) 12/9 Cal Ski
8 DB Snatches

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal Bike
8 Stick-Facing Burpees

A)
Wawing power snatch
EMOM 5 x 3 sets
1 power snatch
Start @70% of 1rm
Add 2,5-5kg each min!
After 5 mins, jump back to starting Weight and build up again!

B)
Partner workout (you go, I go )
Amrap 5 mins x 3 sets ( 2 mins rest )
1st set : power snatch@43/30kg
2nd set : OHS @50/35kg
3rd set : squat snatch@60/43kg

Row-Echo Bike-SkiErg-BikeErg

4x 3min ON/1min OFF
4x 2min ON/1min OFF
4x 1min ON/1min OFF