20min to build up heavy TGU.
1rep is 1/1(one get up each side)

1)
15 minutes of snatching
**
2)
EMOM 9
1. 3 snatches from the hip
2. 3 snatches under the knee
3. 3 snatches from the ground
**
3)
Snatch a heavy double

Penkki 5x5x82%

Facepulls 100 toistoa

Etunojapunnerrus 100 toistoa

Yhden käden kulmasoutu 50 toistoa / käsi ("yhteen putkeen")

CONDITIONING

E2MOM x5

20m Prowler Push

RPE 4, heavy loading!

AMRAP 4 x 3 Rounds:

9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats 2x22,5/2x15kg
15/12 Calorie Ski

Rest 1:00 BTW rounds

4 x 12 rep

10 min AMRAP
10 shoulder presses 40kg/25kg
50 DUs
8 burpee box overs 60cm/50cm

A ) Clean + jerk + jerk behind the neck.
This is a primer. Climb up to a heavy set that moves well and then move on to B.

B ) Clean and jerk singles. Build up to the heaviest clean and jerk single.

For time:

21-15-9

Strict HSPU
Strict Pull ups

1 min hollow hold
10 cat/cow pose
1 min arch hold
10 dog/cobra pose