135 min

1.Snatch
A. Build up to 1RM snatch in 20 min
- 52.5 kg

B. Snatch consistency work
EMOM8
2 Power snatch
*Build up to max 85 %, start from 65 %.
- 40 kg

2.CTB
- Every 90 s. x 6: 7 CTB
- Easy bike between sets

3.Back squat
Build up to 3 RM back squat in 20 minutes
- 85 kg

4.Accessory
20-16-14-12 reps of:
Hip thrust - 50 kg
* After each completed set do:
3 High box jumps

3rnds

10 steps walking lunge
10 reps GHD situp
08 reps inclibe bench press
10 reps vipers

WOD
5rds for quality
12x back squat
12x hang power clean
12x push press
12x tuck crunch

AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar Muscle-ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike

KILOS:
(43/29)
(61/43)
(84/61)

Score: avg split time

1.) Muscle clean + push press + tall jerk 3-4x 3+3+3
2.) Power snatch 5x3
3.) Jerk from rack 5 x 3
4.) Power clean 5 x 3
5.3x
A.1) romanian deadlift x5
A.2) kettlebell press x8/side

1) snatch high pull + muscle snatch + hang snatch + drop snatch 3x2+2+2+2
2) high hang snatch 5x3
3) no feet snatch 5x3
4) snatch high pull + hang snatch 5x1+2
5) ohs heiluvien painojen kanssa 5x5

3 z 10

10x2min ON/1min OFF (IGYG)
A) Bike for calories
B) Row for calories
C) Burbee to plate
D) Sled push
E) Shuttle run

Accessory:
One arm ring row
KB pull through

5 Rounds for time

15/10 cal Assault bike
10 Burpees