*time cap 20min
1+1@climb to the maximum of the day, rest 2min

*time cap 20min
1@climb to the maximum of the day, rest 2min

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

DT, 5 rounds for time
12 Deadlift
9 Hang power clean
6 Push jerk

TC: 18 min

Part A).
Skill Primer
Hang Power Clean & Press From Split Postition
(5-8 sets x 2+5)

Part B).
Hang Clean & Split Jerk
(8 sets x 2+2 / 60%-70%)

Snatch

A) warm up drill
4 sets of:
2 reps of 4 sec power snatch

*1min rest bw sets
*no tng
*tempo 1-4 from shin to hip
*focus on keeping the shoulders over the bar till the bar reaches the hip extension to get the bar moving vertically

B)
E2minX6
2 power snatch + 1 hi hang sq snatch
*no tng
*start @70% of power snatch 1rm and build up

C)
accessory: core
3 rounds of;
10+10 wood chops
20 hollow rocks
30+30 sec side plank

*rest 30s bw movements & 90sec bw sets

Samoilla painoilla

DEADLIFT

6-6-4-4

• vähä lissää viimekerrasta

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

*split alternating both side 2=1+1
2x2@70%, 2@75%, 2@80%, 1@80%, 2@85%, 1@85%, (2x1@90%), rest btw sets 2min