4x3@työnnön aloituspaino, rest btw sets 2min

*nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

*nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85-90%, jerk-%, rest btw sets 2min

*nouse 2kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%-95%, rest btw sets 2min

WU

CF
For time
1 round of ”V8”
8 clean
8 squat
8 STOH
After
20 c2b/PU
Rest 1min

2 rounds of ”macho man”
3 clean
3 squat
3 STOH
After
25 t2b
Rest 1min

3 rounds of ”ergs”
12/16cal row
12/16 cal bike
After
30 HSPU variation

Weight ~65% 1RM c&j

Partner workout

AMRAP in 8 mins of:
30/24 Bike/Row/Ski Calories
12 Dumbbell Burpee Deadlifts, 2x22.5/15 kg,
-- then --
Rest 2 mins
-- then --
AMRAP in 8 mins of:
12 Synchronized Dumbbell Thrusters, 1-1x 22.5/15 kg
16 Pull-ups
20 Box Jump Overs, @60/50cm
-- then --
Rest 2 mins
-- then --
AMRAP in 8 mins of:
8 Synchronized Burpees
12 Synchronized Dumbbell Snatches, 1-1@22.5/15 kg
16/12 Row Calories

All work shared as desired, except those ones which done synchro!

Seated box jump

4 x 3, go every 1:30-2:00

Squat snatch

Warm up
Row 3min in 1min intervals
30 sec light
15 sec intermediater
15 sec hard

Emom 12
1. 6+6 Single leg DL
2. 20 weighted passthrough
3. 6+6 plate windmill
4. 5 Inch worm
5. 5+5 kazak squats with 3 sec pause
6. 10 heavy goblet squats

Emom 6 @20-40% (Snatch 1RM)
2 Snatch pull
2 Power Snatch
2 Snatch balance

E2mom 10 @ 45-65%
1 Power Snatch
1 Squat snatch
1 Overhead squat with 5 sec pause

E3mom 30 @70%->
1 Squat snatch

HSW practice

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Strict press
3 Push press
3 Push jerk w/ pause @ receiving position