4x3 Power snatch
- No TnG

4x4 OHS
- Barbell from rack

4x2 Squat snatch
- No TnG

Go by the feeling, but keep the reps technically good and solid!!!

3 Sets For Time

20/15 Cal Row
15 Deadlifts 100/70kg
15 Toes to Bar

Rest 2 Minutes Between Sets

Ekasta kierroksesta lähtien täysillä. Tulos on kokonaisaika, mut uskaltaa vetää!

1)
Liftoff + Snatchgrip deadlift + Snatch 2+2+1
2)
Snatchgrip deadlift 5 x 3 ~100+% of 1RM

• 5-5-5 of:
BB Back Squats
5RM
90% 5RM 5-5 reps

MOBIILTY 15MIN (Lower Body)

.

PK 30MIN:

40 ON/20 OFF

Shuttle Run

Superman

SU

Rope descending

US Swing 12/16kg

Knee raises

EMOM 10 minutes
* 5 Hang Power Snatches

• increasing weight, as possible
  

Etukyykkyteknikkaa

5 x 5 etukyyykky, sopiva paino, tekniikkaan keskittyen

2 rounds

• 1 minute @ 300watts
• 30 seconds break

2 Rounds

• 40 seconds @ 400watts
• 30 seconds break

2 rounds

• 30 seconds @ 600watts
• 30 seconds break

2 Rounds

• 20 seconds @ 800watts
• 1 minute break

Score is your total calories

3 rounds
20cal Row
10+10 Single Arm KBS (eye level)
5+5 KB Windmill video
5 Box Jump 75/60cm

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Squat Flow with a Plate video + Snatch Drills video

EMOM 20'
1: 10-15 Target burpee
2: 5-7 DL @80/50kg
3: 5-5 KB snatch @16/12kg
4: 1' rest