For Load:
BB Snatch (any style) touch n’go (X Kg) 15 reps
BB Snatch (any style) touch n’go (X Kg) 12 reps
BB Snatch (any style) touch n’go (X Kg) 9 reps
Use the same weight for all 3 sets. Rest as need each sets.

Penkki 3x2x70%
Veto 3x6x60%
Suorinjaloin mave korokkeelta 5x8 (jokainen toisto lattiasta)
Leuat 3 sarjaa eri otteilla (toistot n. 6-12)
Kohautukset tangolla 3x12-20

elpyy

Raakatyöntö (työnnön %)
5x2@60%
5x2@65%

VAPU 5RM
1x5@90% 5rm
1xmax reps@90% 5rm

3x15 punnerrus
käsipainoilla pystäri 3x10+10
boksi hypyt 5x5

@gamlahamnskogen

25x Lilla Backen.
Running with or without dragging a tyre!

not for time

30 strict ttb
50 Russian twist 20/14p
30 strict pull ups
50 windmill

5 x 3 powersnatch + 3 OHS, 2 min rest 60-70 %

Five rounds for time of:
Run 400m
30 Box jump, 24"/20"
30 Wall ball 20p/14p

Push press 5RM +
1x5@95% (5rm)
1x5@90% (5rm)

Farmer Carry: 4 x 100 Meters, AHAP. Rest 90s.