E3:30 x6:
6-8 x 8m shuttle run
6-10 tuck up / V-up / kipping knee-raise
12-16 kb hang snatch, no alter alternation

Target: work 1:15-1:45.

FOR TIME:
700m bike
40 wall balls @9/6kg
9 hang power clean @55/40kg
4 front squats @55/40kg
700m bike
30 wall balls @9/6kg
12 hang power clean @55/40kg
4 front squats @55/40kg
700m bike
20 wall ball @9/6kg
15 hang power clean @55/40kg
4 front squats @55/40kg

🌿☘️🍀🌱🍀☘️🌿🌱

30min EMOM
1.min run
2.min max handstand hold
3.min ergo
4.min box step ups
5.min plank hold

WARM-UP

10:00 minutes or 3 rounds of:
:45s Row erg
10 Alternating arm dumbbell snatches
5+5 1-Arm dumbbell overhead squats
:45s Bike erg
10 Alternating arm hang cleans
5+5 1-Arm dumbbell split jerk
3 High box jumps

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SNATCH

Build up to a heavy, but fast single in 12:00 minutes.

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CLEAN AND JERK

Build up to a heavy, but fast single in 12:00 minutes.

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BACK SQUAT

Every minute on the minute:
1-7) 1 @ 70%
8) 7 @ 60%"

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(OPTIONAL) BONUS

Every minute on the minute for 28:00 minutes.
1) 15/12 Calories row (:45s)
2) 10 Alternating arm hang split snatches (:30s)
3) 15/12 Calories bike (:45s)
4) 10 Alternating arm hang clean and split jerks (:30s)

You choose the weight, but try to go unbroken on each dumbbell set.

back squat
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
- rest as needed
- leave reps in the tank, no failure

Rest day - what did you do?

Olympic Lifting – Low Hang Pause Snatch Find 1RM
Description up top. Take a lot of time to warm up and get used to this. Then get after it.

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght
3x3/3 laps pinch grip plate around @5/10kg
3x30/30sec dumbbell pinch hold @5-7.5/7.5-10kg
rest as needed

5-10-15-20-25-30:
Clean and jerks (30/42,5 kg)
Burpees

Scaled WOD
For time:
5-10-15-20-25:
Hang Clean and jerks
Up downs