Complete as many rounds as possible in 45 minutes of:
Run 800 meters
140/95 kg deadlifts, 10 reps
Run 800 meters
50 sit-ups

Warm up:
5min easy row

2 rds:
5 DL
5 Muscle snatch
5 Press behind neck
5 OHS

2 rds:
Power snatch + Hang squat snatch + Ohs

A.
Power snatch + Hang snatch + OHS: x5 (Heavy)

B.
Front squat: 5x2 (90%)

C.
3-5 rds:
6 Bench press
10+10 Bent over row
15-20 Ghd sit up

Cool down:
Romwod / foamrolling

Row Conditioning
27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts

Lepoja

Conditioning
AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

Työntö otteella tempaus

6x2@40-60%

Tempaus taskuilta
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%
1@92% x 3

Työntö veto
3@90%
3@95%
3@100 x 3

"tall clean" + press 3x3+5

Rive + työntö
1+1@70%
1+1@75%
1+1@78%
1+1@81%
1+1@75%
1+1@78%
1+1@81%
1+1@84%
1+1@78%
1+1@81%
1+1@84%
1+1@87%

Työntöveto
3@110
3@115
3@120

Takakyykky

5x3@80

1 round

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

1 round

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

Hang Snatch x 4 x 5 @ 75%

1min max cal row
1min max rep burpees
1min max rep double unders
1min rest

5 rounds

mahollisimman pitkä hyppy