• In 6 Min find:
BB Overhead Squats 3RM from the ground
Scaldati fino e non oltre il 75% 1RM e poi dai inzio al tempo e in 6 minuti cerca il 3RM,

50 burbees!!

8 x Power snatch + snatch + OHS

10min EMOM:

1) 10 Unbroken Push Jerk
2) Row 12/9 cal

RPE 3-4

Penkki 2x85%, 2x90%, 2x95%, 2x90%, 2x85%
Jalkanostot maaten vuorojaloin 200 toistoa
Pystypunnerrus 5x4
Facepulls 100 toistoa

Clean & Jerk

2 x (1+1)@70%, 2x(1+1)@75%, 1+1@80%, 1+1@85%, 1+1@heavy single (same than competition starting weight)

For time:
400m Sprint on skillmill
23 Back squats BW
23 DU
23 Snatches 43/30kg
23 Burpees
400m Sprint on skillmill

Try to finish under 10min.

Push press 5 RM, then 3x5 @ 90%

Snatch Comlex, built max for:

Power snatch + hang squat snatch + snatch balance + OHS

Hip thrust 4x8 reps