SNATCH
2x2 @50%
1x3@60%
1x2 @70%
1x1 @80%
1x1 @90%
      
CLEAN & JERK
1x3 @50%
1x2 @60%
1x2 @70%
1x1 @80%
1x1 @90%
1X1 @100%

PULL SNATCH
2x7 @50%
2x8 @60%
2x5 @70%

BACK SQUATS
2x5@50%
3x7 @60%
2x4@70%

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#
Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings. Goal: 100.

First find heavy 5RM overhead squat

Then 3x5 e2mom, 80-90% of todays 5rm

Competition simulation events

*kaks lajia, lepää välissä nyt ainaki 30min jos mahollista. Jos jaksat niin käy välissä himassa/syömässä, mutta jos ei mahollista nii edgetä hetki salilla.

Workout 1

For Time:

• 800m Run (assault runner)
• 7 Rope Climb
• 25 Bench Press @75kg
• 7 Rope Climb
• 800m Run

*laita aika alas

Workout 2

1A) For Time:

• 30 Cal Echo Bike
• 40m Sled Push @kelkka + 40kg
• 15 Cal Echo

Cap: 5min

Rest min 5-6
Into;

1B) Max Weight For Complex in 10min

• 1 Snatch + 1 Hang Snatch + 1 OHS

*snatchit joko power tai squat
*tulokset taas alas

3 Rounds @ 3/2/1 RIR

8-12/side GHD biceps curls
8-12 Barbell skull crushers*
8-12 Lu raises
* Use an EZ curl bar if available

Find 1RM of Squat snatch.

6x
400/200m Run + 200m walk

Mökkijumppa For time:

400/600m Run
15 push ups
400/600m Run
30 Air squat
400/600m Run
15 Burpees
400/600m Run
30 lunges
400/600m Run

3min rest

400/600m Run
20 Burpees
400/600m Run
15 Jumping squat
400/600m Run
20 Hand Release Push-ups
400/600m Run
30 walking lunges

1min rest

10 viivajuoksu
400/600m Run