Three sets of:

Goblet Squat x 10 reps
Rest 30 seconds
Ring Rows x 10 reps
Rest 30 seconds
Walking Lunges with Dumbbells x 10 steps
Rest 30 seconds
Single-Arm Trap 3 Raises x 10 reps
Rest 30 seconds

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

3 position snatch

4 x 60%
2 x 65%
1 x 70%

1-1-1 of:
BB Back Squats 85% 3RM

3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

15 min row
15 min airbike
go easy

??????

• For Time:
MB Wall Ball (9/6Kg) 21 reps
BB Power Snatch (35/25Kg) 21 reps
MB Wall Ball (9/6Kg) 15 reps
BB Power Snatch (35/25Kg) 15 reps
MB Wall Ball (9/6Kg) 9 reps
BB Power Snatch (35/25Kg) 9 reps
6 Min Timecap

1-1-1-1-1-1-1-1 of:
BB Squat Snatch Start @ 82.5% 1RM and add weight by feel.

Target is complete 8 good sets, not to hit a max.

Tempaus
2@70
2@75
2@80
1@85
3x1@88-95 jos kulkee

Rive + työntö
1+1@70
1+1@75
1+1@80
1+1@85

3x1+1@ 88-92 jos kulkee

Takakyykky
3@75%
3@80%
3@85%
75 max reps. ei feilureen

Boksi hypyt kyykystä 5x3

Clean and Jerk
EMOM 16
1. 3 Clean and jerks @50%
2. 2 Clean and jerks @55%
3. 1 Clean and jerk @60%
4. Rest