SNATCH (sali)
3@up to 50%, 2x3@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 1@85%, 1@90%, 1@95%, 1@100%, 1@102%

Rive ja työntö

-2 wall walks
-1-2 rope climb
-30s. HS-hold
-rest

-15-20min technique practice

2-3 rounds:

5+5 windmill
10 snowangel
15 banded pull apart

4 Supersets fo Quality:

60 second side plank ( right )
30 Ring Support Hold ( Top )
60 second side Plank ( Left )
30 second ring support Hold ( bottom )

AMRAP 7
7 box jump
7 pull ups
7 db shoulder to overhead @2x22/14kg

rest 3min

7 rounds for time:
7 box jump
7 Pull ups

Karen with a twist:¨

For Time:

150 wall ball @9/6kg
--> Every min: 5 deadlift @90/60kg

TC: 20min

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Maven paino niin, että saat tehtyä kaikki toistot touch and go

CLEAN & JERK

Emom 6
1 clean & jerk @85%

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Sama paino kaikissa seteissä. Clean saa olla raaka tai kyykkyyn

Push Press
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+