Deadlift 2 max.

Etsi maastavedon 2 toiston maksimisi.

EMOM 10min, 3 Power Snatches (65-85% of 1RM Snatch)

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm
Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B.
Against a two-minute running clock, complete as many reps as possible of:
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump-Overs
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

5 RFT:
7 unbroken T2B + 14 unbroken Wall Balls (men:3.5m target,20lb, women:3m target,20lb) + 21 unbroken Double unders
Rest :30 between rounds

5x5 Jumping Squats with barbell

1 min rest between sets

Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

1. Work up to a heavy Snatch

2. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.

10 min AMRAP
12 push presses 50kg/35kg
12 pistol squats/alternating

8 min EMOM
odd 1 skin the cat
even 10s l-sit