mitä puuhasit?

Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

20 Split Jumps (each jump counts 1 rep)

10s run/10s rest x3
rest 1min
15s run/15s rest x3
rest 1min
30s run/30s rest x3
rest 1min
45s run/ 45s rest x3
rest 1min
60s run/ 60s rest x3

5 min AMRAP:
*1-2-3-4-5-6-7… Hang squat snatch (50-60 % 1RM snatch)
*20 DUs after every set

laajavuori getaway

For Time:
1 mile Run

Back squat 4x3x85%

High hang clean 3×3. Use 75% of 1RM

Find your Snatch 1RM

12 min AMRAP:

• 7 kb snatch right arm (32 or 24/16kg)
• 7 OH lunge walking right arm
• 7 kb snatch left arm
• 7 OH lunge walking left arm
• 15 box jumps (60/50)