From Rack
Push jerk + split jerk , 5sets of 2+1 reps @50-70%

then build to heavy single for push jerk in 3-5 sets (pause 3 sec on each rep)
dont go to failure! its not the main goal find new 1 rep max.

20 min AMRAP

9 x wallball 14/20lbs
12 x toes to bar
50 x DU

5 x 1 @ 85%

5 x 5 @ 65%

12-9-6-3
Raaka rinnalleveto 84/55kg tai @80% 1RM
6 yleisliike tangon yli

aikaraja 12min

3 squat cleans 70-72,5% 1RM
-saat päättää onko tng vai sitten nopeita singlejä

EMOM 6

(2 x Muscle Snatch ) + Power Snatch @30 - 40%

Omatoimi:

Pienillä kuormilla.

build to a double in 10 Mins with good technique
Then
8 min emom
3 reps at 80%

single leg kb deadlift
4x10/10

10 min amrap
25 double unders / 50 single unders
3-6-9-12-15..
burpees
10 db snatches @22,5/15kg after each set of burpees.

Flow :
1st round 25 du + 3 burpee + 10 db snatch
2nd rounds 25 du + 6 burpee + 10 db snatch ..

Score is total amount of reps : 50 single unders count as 25 reps.