-snatch pull+ 2 hang muscle snatch

*1-2min rest
*build by feel

Clean + front squat + jerk – build to a heavy set of 1 clean + 2 front squats + 1 jerk for the day, aim for 5 to 7 sets @ 77.5-90%1RM range

2 rounds
3min ski (tavoite 25-60cal)
- 2min rest
3min bike (tavoite 25-60cal)
- 2min rest
3min row (tavoite 25-60cal)
- 2min rest

• -lisää 3-5cal/laite edelliseen viikkoon*

Voima
E3MOM, 4 rounds
ring row x 6-10
-jalkojen alle koroke jos
mahdollista

WOD
4 rounds 40s work/20s rest
box jump/lintin päälle hyppy
russian KB swing
KB Romanian DL
sit up

AMRAP 14

Row 80 Calories
6 Pike Position 360 rotation on Box
20 Partner Over Burpees

You Can Split as You like

BACK SQUAT + 5 BOX JUMPS
1@up to 95% rest btw sets 2min

2 sets:

EMOM 6:
Odd: 12/10cal Ski
Even: 40 DU

• 2min Rest

EMOM 6:
Odd: 100m Skillmill Run
Even: 10 Burpees

• Rest 4min btw sets

EMOM 40:
Min 1: 12/10cal Row
Min 2: 15 GHD sit-ups
Min 3: 12/10cal AB
Min 4: 15 Box Jumps 60/50cm
Min 5: Rest

Voima
E3MOM, 3 rounds
Pike Push up x 5-10

WOD
20min amrap w/partner
30 ground to overhead (plate)
30 Box step up
30 ring row