Voima
E3MOM, 4 rounds
12steps Goblet walking lunge

WOD
For Time
21 - 15 - 9
air squat
push press
sit up

Emom12:
1: 8-10 deadlift @50-60%
2: 8 deadbug with lat pull down
3: 8-10 wb

E3:00 x6
6-5-5-4-3-3 deadlift
-rest :30-
Max pull ups

2:30 on/ :15 off x3 rds:

1: Machine
2: 5 ring row + 6 push up + 7 air squat
3: 10 oh sit up + 20 r.twist + 10 scissor kicks

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

Muscle snatch + snatch balance + overhead squat

5 x 1+2+3 @ 50+%, go 1:30-2:00

Five sets of two

A)
3 rounds for quality
5x 1 double KB kickstand deadlift + 1 reverse lunge (right and left )
12 double KB bench press

B)
In every 3’ x 5 rounds
4 dead clean and press
4 half snatch
4 clean to lunge press
4 alt. thruster
4/4 seesaw row
@same weight, double KB

weighted slow eccentric pull up Find the heaviest weight to do a 5sec down pull up

deadlift 3x3 @ rpe 7

Every 2:00 x 5:
6 Chin-ups
9 Push-ups
12 Sit-ups