Bench Press 5 RM,

-> then 5 x 90%, 5 x 80 %, 5 x 70 %

three sets of two

12 min AMRAP

Hand stand push up/ pike push ups x 6
Dumbbell snatch x 12 (20 kg/ 15 kg)
Wall ball x 6 (9 kg/ 6 kg)
Dumbbell snatch x 12 (20 kg/ 15 kg)

10 x E1,5MOM

2 x thruster (try to find your 2 RM)

10 rounds

1x legless ropeclimb from seated position
3x 1,5 x BW deadlift
5x ring dips

Scale legless rope: Climb as high as you can legless, go on with legs

EMOM 12
1 min : 1 x Fronts squat
2 min : 3 x Back squat

@80% FS

Polvelta raaka tempaus 5x2@70%

Snatch Balance, raskas ykkönen

esikevenetty boksihyppy 5x3

sivutaivutus 3x15+15

15-12-9 reps for time of:
Thrusters 60/40
Ring Muscle-ups

Kyykky 4x2x85%
Penkki 4x2x75%
Staattiset istumaannousut 5x5 (pito noin 45 asteeseen)

8reps x 3sets of:
OVERHEAD SQUAT
PRESSING SNATCH BALANCE
HEAVING SNATCH BALANCE (dip-drive)
SNATCH BALANCE
TALL SNATCH
Notice what all of these drills have in common? NONE of them come from the floor. Typically we ask athletes to work from the hang or on skill transfer drills and perfect these BEFORE taking snatches (or cleans) from the floor which adds a whole other level of complexity to the lift as it sets up the proper (or improper) bar path and positioning.