10min alkavalla minuutilla

1. max toistot raaka tempaus 43/35/30/25kg
2. max cal pyörä

10 x E90SEC
- find a heavy snatch single

EMOM12-16
Odd: 3-5 power clean
Even: 5-8 kipping pull up/ c2b/ 2-3 bmu

8 x E2MOM
- 4-6 touch and go push press

For time:

30 back squat 70/50kg
500m row
20 back squat
400m row
10 back squat
300m row
- do this without using a squat rack

Tc 12min

In 12 minutes:
Establish your 1RM Push Press with good form.

Rest 1 minute, then:

With 80 percent of your 1RM weight, do AMRAP of Push Presses.

Must be done unbroken and maximum 1 second rest between repetitions, in top/bottom position. Tight midline!

AMRAP 27

Run 1200m
40 Kettlebell Swings 24/16kg
Row 500/450m
Run 800m
30 Kettlebell Swings 24/16kg
Row 500/450m
Run 400m
20 Kettlebell Swings 24/16kg
Row 500/450m

Remaining Time AMRAP

3 Strict Pull Ups
5+5 One Arm Thrusters 24/16Kb

7x every 3 min
3 Hang Squat Snatch
for load
-recommendation is to add 2-3 kilos to 22.7.

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-Olympic lifting technique & positioning
–Builds strong habits for efficient barbell movement and heavier future lifts.
-Keep the bar close and drive from the legs.
-The hang squat snatch builds explosive power, balance, and movement control. It strengthens the pull and improves your ability to move quickly under the bar.
RPE 8-9

Find 2 RM Clean & Jerk in Twenty minutes.

( Drop barbell between sets )

5 x 3 pause front squat
- leave two reps in the tank
- rest 3 min btw sets