Snatch

2 x 1 x 60%, 3 x 1 x 50%

Clean & Jerk

2 x (1+1) x 60%, 3 x (1+1) x 50%

3*10, rest as needed

105 min
Legs, chest and shoulders

20 weighted lunges 30g
20 kB clean and jerk 16kg
20 Burpees
10push ups

E2min x4
Benchpress x 65kg

1.) Hang clean @above knee + tall jerk 10,8,6+5
2.) No feet No hook clean 4-5x3
3.) Front squat +jerk 2x 2+3 + 1+2 x3-4
4.) Push press 4 x10

Mixed intervals:

8 min amrap:
1,2 km hill trail run for time or max calorie row

rest 4 minutes

8 min amrap:
buy in: 800 m run or 40/30 cal ski
then
20 KB swings 24/16 kg
20 sit ups

rest 4 minutes

8 min amrap:
800/600 m bike
10 barbell SDLHP 30/20 kg
8 bar over burpees

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

3-6-9-12-15
WB 20 lbs
KBS 24 kg
Ski

Find a heavy 3 in 20min.