Power Snatch + Snatch

2 x (1+2) x 65%, 3 x (1+2) x 70% (% of power snatch)

Jerk (Rig or Blocks)

2 x 3 x 70%, 3 x 3 x 75%

Clean Pull

2 x 7 x 90% , 3 x 5 x 90%

Back Squat

1 x 8 x 60%, 1 x 8 x 65%, 1 x 6 x 70%, 2 x 6 x 75%

3 round Superset!

Single Arm DB Floor Press x 6-8 each.
Rest 45s.
1-Arm DB Row x 8-10 each.
Rest 45s.

Deadlift with pause
2x6

For time:

15 burpees
60 jumping jacks
15 burpee to target
60 jumps over object
15 burpees over objet

Tahti sellainen, että pystyisit tekemään toisen kierroksen putkeen, ei all out.

Hang snatch 3X3, 3X2

Warm up

90/90s
lunges
single arm swings
get ups

Part A

Tempo bulgarian split squats

4 sets of 8/8

(progress to single arm rack hold)

Part B

12min EMOM

1: 1-3 deadstop snatches
2: 1-3 deadstop snatches
3: Max rep jump squats
4: rest

Part C

12min EMOM

1: 1-5 windmills
2: 1-5 windmills
3: pike leg lifts
4: reverse plank or reverse tabletop hold

For time:
30 burpee box jump overs 24/20
30 clean and jerks 135/95
30 burpee box jump overs

*14:00 time cap

10:00 ascending ladder
2 clusters 125/85
30 dubs

*increase clusters by 2 reps each round

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
Every 2:30 x 5
5 reps @ 82.5%

Bulgarian split squats with DB
12 reps per leg
1:00 rest
X3

Warm up

Arm bar
press ups
bird dogs

Part A

Push press

5 sets of 3-7 reps

3sec eccentric

Part B

5min AMRAP

5-10 diamond press ups
5-10 pull ups/rows

Part C

3 sets

Continuous rolling plank (death by)
5 sec-10 sec-20 seconds until failure

2min rest