5-7x2 clean, go as heavy as your technique allows. The lighter the weight is in comparison to BW, the more sets you can do.

Apuliikkeeksi otm 12:
odd: 6 kb goblet squat @24/16kg
even: 6+6 kb lunges @24/16kg

Clean, 3 x 1, AHAP

Back squat, 3 x 4, 75 %

20 AMRAP, 3 hengen ryhmässä.

1500m row
30 squats (air)
30 push-ups
30 pull-ups

Tuloksenne on suoritetut kierrokset. Tahti on kevyt, lopussa ei saa olla tankki tyhjänä.

Metcon (time)

For time:
50/40 Calories bike
100 Lunge steps
50 American KBS 24/16kg

Timecap: 10 minutes

Accessory:
4-5 rounds of
8-12 hamstring curls on rower
30-60s wall sit hold w/2 KB’s in ft.rack hold
Rest as needed

Snatch Waves week 2

Snatch Waves

Wave 1
3 reps @70-75%
2 reps @75-80%
1 rep @80-85%

Wave 2
3 reps @75-80%
2 reps @80-85%
1 rep @85-90%

3-position Squat Clean (high hang-above/below the knee).

Every 90-120sec x12

Sets 1-3@ RPE 3
Sets 4-6@ RPE 3-4
Sets 7-9@ RPE 4
Sets 10-12@ RPE 4-5

Add loading after 3 sets.

Varpaat tankoon (polvet rintaan) kippaamalla 1x max toistot,
sen jälkeen 3x30% alkavalla 2. minuutilla

Power clean 1RM, in fifteen minutes.