500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

EMOM 15 Mins

1 Full Snatch + 2 OHS
No prescribed Weight
*Score = Total Weight Moved
3x15=45, 45x100=4500kg

For time:

60 Deadlift
45 Hang Power Cleans
30 Push Jerks

70/47,5kg ( Teens 60/42,5kg

( 8 - 15 )

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

4x 5 @3-4 toistoa varaa

3x3min on /1,5min off

A)
3 Snatch
6 Back squat
9 Pull-ups

B)
3x3min on /1,5min off
3 sHSPU
6 Renegade row
9 T2B

C)
3x3min on /1,5min off
3 MU
6 Power C&J
9 Box jump over

Every 2min Snatch 6rounds

85-> 95+ %

A,
1x [ 1 High Hang Clean & Jerk + 1 Hang Clean & Jerk + 1 Clean & Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Split Stance Strict Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
For time:
60 Clean & Jerks, 61/43kg

Every 1 min (starting at 0:00) complete:
5 Box Jump Overs@60/50cm
goal: sub 13 mins

D,
4 rounds for quality of:
Prowler Push, pick load, 15m
20 Dumbbell Box Step-ups, 2x22,5/15kg

DB/KB Overhead Triceps extensions: 3 x 12-15. Rest 60s
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 15

10 Push Ups
25 Box Step Ups 24"/20"
15 American Swing
30 Sit Ups

🦋⚘🌱🦋⚘🌱🦋