Basic Endurance 50 Minutes :

8 Minutes Any Machine
15 Shoulder Press @ Barbell
0:30 Squat Hold @ Parallette
1:00 Plank Hold

Slow pull snatch + Snatch

3 x 2+1 @ 70-75%, go every 1:30

Slow pull muscle snatch + slow pull power snatch + overhead squat

5 x 1+1+1 @ 50%1RM snatch, EMOM

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Bench Press

6 x 2 @ 80%

5min selitys
25min lämppä & skills,
15min lämppä & wodinvalmistelu

Nopeus ~15min
Repeat from last week

Wod
In pairs
30min AMRAP
1.2/1.5k row damper 8/10 split anyhow
10clean 85%@1RM, both must done min 4 cleans
2,4/3k bike erg standing split anyhow
20 clean w heavy dball/ sandbag, both must done min 7 clean

8 Minutes Any Machine @ HR Zone 2
RMU´S You choose reps

6 Rounds

3 Rounds of: (Tc 10'min)

10 Cals Ski
8+8 Half Kneeling single Arm DB Press
8 DB RDL
4 Inch Worms Push-up

Then 2 Sets of:
1st = 10 Push presses RPE 5
2st= 10 Push presses RPE 6

Run

Jog 10 minutes @ HR Zone 3
Run 20 minutes fast
Jog/walk 20 minutes @ HR Zone 3

Power clean with 3sec pause below knee + hang squat clea