3x 5
*rest as needed
*small pause at the receiving position

6 Rounds, go every 1:00-2:00

5 Hang (squat or power) cleans + 5 jerks*

6 Rounds, go every 1:00-2:00

5 Power snatches + 5 Overhead squats*

Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg for snatches and 61/42.5 kg for cleans and jerks (THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

5 challenging sets:
2 Snatch Balances + 2 OHS
- Rest 2min btw sets

5-15 min easy pace cooldown bike/ machine / PK1

Backsquat 5x6

AMRAP 7

10cal row
10 wallball
10 DB snatch @22,5/15kg

Tavoite hengästyä kohtalaisesti/reippaasti, jotta ei pääse nostamaan tempauksia "tuoreena"

3x4@80% of last week RPE10, rest btw sets 3-4min

Voima
E3MOM, 3 rounds
goblet squat x15

WOD
10min amrap
2 burpee
4 ring row
6 sit up
8 air squat
10 jumping jack

🖤🤍❤️💚