Power Snatch + Squat Snatch + Overhead Squat

• Work up to a challenging load in 8 sets of 1 PS, reset + 1 Squat Snatch + 1 OHS.
• Rest 90s between sets.

2-2-2-4-4-4-6-6-6-8-8-8..

Pushup
Airsquat
Situp

21-15-9
C2B
Power clean 60/42,5 & 50/30

EMOM 12

1 min : power clean + 5 tng push jerk
2 min : 12/10 cal Row

3-4 sets:
4 Perfect stretch
4 Jefferson curls
4 Wall squat

Jefferson curl should be done very slowly and controlled. You can start with a broomstick and when you get familiar with the movement you can start working your way up in weight.

Raakatempaus + tempaus

1+1@70% x 5

Raakarive + raakatyöntö
1+1@70% x 5

ja huoltaaa

A: Every 90sec for 9min
1: CGBP x5 should be heavy
2: Strict chin ups xMax/toe assisted chin ups x8-10

B: E3M for 12min
200m run
15 ball slam
Amrap burpees

Extra=3 rope climbs, 6 DL 60 kg, 9 front squats 60 kg

row 1000m
2x extra
row 1000m
2x extra
row 1000m

For Time:
GHD Sit Ups 50 reps
One-Arm DB Power Snatch (22.5/15Kg) 50 reps (switch arm every 10 reps)
Plyo Box Jump Ups (60/50 cm) 50 reps
One-Arm DB Overhead Squats (22.5/15Kg) 50 reps (switch arm every 10 reps)
Toes to Bar 50 reps

3-4 rounds, rest as needed:

1) 5-10 Strict Chest to Rings
2) 5-15 Strict Ring Dip
3) 15-25 GHD Sit-Up