Back squat amrap @5-10kg heavier then last week. Goal is a minimum of 8reps
+
5rft:
250/200m Row
8 WP GTOH Burpees
12 WP over head lunges

2 - position Snatch ( Knee - Floor)

3 x (1+1) x 78%, 2 x (1+1) x 80%

Snatch Pull

5 x 3 x 100%

Snatch Push Press

5 x 4 x 83%

Good Morning

3 x 6 x 35% (back squat)

3 sets:

12 KB Swing
10 Ab wheel roll outs

Stoppi-penkki 8x3x60%
-stoppi 3-5cm ennen rintaa

Penkki käsipainoilla 5x10
-stoppi ja räjähtävä ylöstyöntö

Pystysoutu käsipainoilla 5x15-25

Linkkarit 5x10

AMRAP 7:
3 Squat Snatch @ 60/42.5
30 Double Unders

Goal: Snatches should be challenging, but capable of being done as fast singles. Goal = 5+ rounds.

Extra credit:
Glute Hip Thrust - BW 3 x 12-15. Rest 60s.

5RFT:

150m Run
9 C2B
2-3-5-6-7 Snatch 60/42,5kg (Teens 50/35kg)

Back Squat

3 x 3 x 70%

SO 2:00

3 - Position Snatch (High hang - hang - Floor)

2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 73%
2 x (1+1+1) x 78%

*don´s drop barbell brw. hang & floor
Send Off 2:00

Warm Up 12 min
300 m Run
3 WallSquat
5 Snatch Press
14 scorpion
10 Banded goodmorning

No workout

12 min AMRAP
12 x cal row
12 thruster
12 x box jump