"Metcon (reps)

With partner AMRAP in 20 minutes of:
6 Kettlebell snatches
5 1-arm OHS
4 Weighted box step overs 24/20”

*You go, I go.
*Alternate hands on snatches & OHS each round. Choose a moderate/heavy weight. "

8 x alkavalla 1.30

1. max toistot raaka rinnalleveto 52/43/35/30kg
2. max toistot 3-5 leuanveto + 5-10 etunojapunnerrus

EMOM x 12

6min, 2 pc&jerk
6min, 1 pc&jerk

3 sets:
8 single-leg DB deadlifts/leg
– Use a moderate load.

Kulmasoutu tangolla 10,8,6,4

Nousevat painot, 2 min välein

clean + hang clean + jerk
3 x 1+1+2
3 x 1+1+1

• rest as needed btw sets

8 x 2 hang snatch
- heavyish sets

5-7 x 2-position snatch
- mid-thigh + below knee
- snappy weight

AMRAP7
hang power clean 70/45kg
- every time you drop the bar do max reps push ups

AMRAP10
Squat clean and jerk singles (use 85% of previous heavy three)
- for every failed attempt do 30 air squats