Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets:
Performed @ 75%

3-Position Squat Snatch
5 Sets @ 65%

Conditioning
4 Rounds For Time:
40 Air Squats
30 Sit-ups
20/15 Calorie Assault Bike

"Fran"
21 – 15 – 9 reps for time:
Thrusters (42.5/30kg)
Pull-ups

Korkea te-veto poisheitolla + raakarive + työntö

8x(1+1+1)@70-90%

Tempaus polvelta pukeilta
3@70
3@72
2@75
3@72
3@75
2@78
3@75
3@78
2@80
1@83
1@87

Niskasta Te-otteella raakatyöntö 2RM

In teams of 2: work is shared evenly but switch as often as you would like. One person working at a time

For time

80 cal row
100 push press
120 KB swings
150 sit ups
180 air squats
Sprint 200 m (together)

Build upto a heavy set of 4 Snatch Balance

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run
Men: 22, 5 kg
Women: 15 kg

3 rounds for time:

Run 760m
30 KB Swings 32kg/24kg
30 pull-ups

Conditioning
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65)