Every 90 seconds for 15 minutes (10 sets) — add weight if technique allows it

Snatch Pull + Power Snatch + Snatch (Pause 2 sec on knee, find stability and correct position. Pause 1 sec on receiving position -> find stability

Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do not perform these touch and go.

3 Rounds:
•20 Dumbbell push presses (45 lbs )
•20 Supine ring row (quality)
•20 Burpee box overs

AMRAP 12:
10 Push-up
20 Squat
40 DU

•Row 1000/Run 800 meters
•Rope Climb 4 ascents
•15 Kipping handstand push-ups (use parallettes if you can)

Front squat
2 x FR 3sec pohjalla ja 1x FR

Snatch complex

7min amrap:

• 6 burpee over rower
• 12cal soutu
• 24 DU

Snatch

Muscle snatch 3 x 3 + Snatch Drop 3 x 3
Power Snatch 3 x 3
Snatch 3 x 3

Cooper 12min run

uphill sprints 2 x 5