Snatch

3 x 3 @ 70-77.5%, go every 90-seconds
3 x 2 @ 72.5-80%, go every 75-seconds
3 to 5 x 1 @ 80+%, go every 60-seconds

Drop the bar between each lift on the triples and doubles.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

12x
2min ON/1min OFF

BikeErg
SkiErg
Echo Bike

E6MOM x 7-10

3 rope climb
3 wall walk

*Remaining time easy pace bike (ave pk1-2 )

3x AMRAP 4

30 DU
5 power clean @ rx´d70/50kg / scaled 50/35kg
5 burpee high box over

rest 3min between sets

Kiihtyvä tahti, viimeisen amrapin tulos tulisi olla päivän paras.

Deadlift
3x12

2-3 reps in tank

8sets:
2 Hang power clean + 1 power clean

65-77% of 1rm power clean / drop&go before power clean

2:00 Easy Bike
0:30 DeadHang
2:00 Moderate Bike
0:30 + 0:30 Banded Lat Stretch
1:30 Fast Bike
5 Push up to Down Dog

A.1) Muscle snatch+power snatch+ dip snatch
1+1+1 ~10min

B.1) Hang snatch below knee w/1.rep pause @below knee
5×3 @70%

C.1) Hang clean below knee + split jerk
8×1+1 @85%

D.1) Clean pull from Deficit
5×5 @85%

E.1) Back squat w/ 1.rep pause atg
6×3 @85%