Optional Accessory
WEIGHTLIFTING (3/3)

Tall Snatch video 3x3 @RPE 3

Shrug and pull under. No leg work.

1) Monostructural
2) 3 Power Snatch + 3 OHS
3) Rest

Fitness:
30min EMOM
1) Monostructural
2) 6 Hang Power Snatch
3) Rest

21-15-9
hang power clean 60/40 kg
cal machine

tc 7 min

For time:

• 30 x pull-up
• 1000m row
• 30 x kettlebell swing (32/24kg)

EMOM 12 (45 sec on, 15 off)

Min 1: 15/12 cal Ski erg
Min 2: 15-20 reps Russian KB swing 32/24kg (goal UB)
Min 3: 15/12 cal Row cals

8min

15 istumaannousu
10 askelkyykkyhyppy vaihdolla

3 Rounds:
30 Air squats,
8 Hang power clean (60/40kg),
rest 2min.

2 Rounds:
40 Air Squats,
10 Hang power clean,
rest 2 min.

1 Round:
50 Air squat,
12 Hang power clean.

Target under 13min

Every 90 sec x 7
Pause Snatch (2 sec below the knee) + low hang snatch

-all squat snatches, use 80-82,5% max

Every 90 sec x 6
Pause clean ( 2 sec below the knee) + low hang clean

-all squat cleans, use 75-80% max

Every 3 minutes x 4 (2 each)
alternating A & B

A.)
17/14 cal bike
1 min max reps burpee box jump over

B.)
17/14 cal row
1 min max reps burpee box jump over

-you should have something like 1 minutes of rest each round. BBJO idea is to keep reps pretty close to each other in every round.