Power Snatch - Snatch - OHS, 7 sets.

Snatch Press + OHS (5+2) four sets.

Bench press 5 3 +1. Last set max reps

3 rounds, rest as needed:

Plank Hold 1min (or variations)
15 Hollow Rock

1) Deadlift hold against a band: 60s @50% of 1RM.
*Grip-tester. This is 50% of your current 1RM, not what we did today.

2a) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.
2b) Banded Good mornings: 50 Reps.

AMRAP 8

10 Istumaannousu
10 Air Squat
6 Punnerrus
6 Lunges jump
6 KB Swing raskas
2 kierrosta juoksu

4 rounds
60 DUS
200m run

Come to class and see!

Aamu, takakyykky 5x60%
5x65%
5+ x 75%

1 round

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

1 round

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Power clean

2 x 3 @ 60%
2 x 2 @ 70%

Pausing Front Squat

3 x 3 @ 70%