Etukyykky 5,3,2,1

Nousevat painot, 2 min lepo

1 Pull + 1 Snatch + 1 OHS
Build to a decent single in 15 Mins

For time:
1km row or 2km bike
50 thrusters 30/20kg
30 C2B
2km bike or 1km row
50 thrusters 30/20kg
30 Bar MU

TC 25 Minutes

If it’s a big class we will go in 2 waves. Switch the machine after the 30 c2b. So everyone rows and bikes in the workout

3x3 Back Squat @ 85% of max Back Squat

15-20min Barbell Work:

Do three rep sets, using the following movements:

• Power Snatch
• Snatch
• Snatch Balance
• Power Clean
• Push Jerk
• Squat Clean
• Split Jerk

This is recovery and technique work. Use EMPTY barbell, be fast but don't force it. Your main focus is relaxed lifts with perfect balance. Rest after every 6 or 9 reps about 30-60s.

Power Clean Doubles ( Drop´n Go )

First Lift : Normal Catch Position. ( 2 seconds hold )
Second Lift : Catch as low as possible. ( 2 Second Hold )

Working 8 minutes.

For time :

20 Pull-Ups
40 Air Squats
Run 400m / Row 500m
15 Pull-Ups
35 Air Squats
Run 400m / Row 500m
10 Pull-Ups
30 Air Squats
Run 400m / Row 500m

TC 12

4 x E2MOM

OHS 4x3

Bench press 3x3. Narrow grip. Light weight

5x2 hang squat cleans
Go by feel